Maintenance Mode (1 Week)

PLEASE READ EVERYTHING

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This is a one-off payment with no shipping costs
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PRODUCT DESCRIPTION

We get it — you're on holiday, you're away with work, maybe you’re somewhere with a gym that looks like it hasn't seen a dumbbell since 2005. Maintenance Mode is for those times when you could make excuses... but you don’t.

This is a 7-day programme designed to help you maintain strength, conditioning, and routine while you’re out of your normal grind. You get 3 strength days (with both a gym version and a bodyweight alternative depending on what random kit you’ve got access to), 1 cardio/conditioning day, and 1 mobility and core session — plus 2 days for active recovery or complete rest if you need it.

All strength work is sets to failure — meaning you push yourself without needing a spotter or a full gym setup. Maximum effort, minimal equipment.

Perfect if you’re travelling, on a deload week, or just want a lower-volume plan to tick over without dropping the ball.

You’re either maintaining the standard or you’re letting it slip. 

RPE* (rate of perceived exertion): 8-9

*A guide to the intensity of this programme (aka the "how sweaty" scale): 1-2 is an easy day at the office (no sweat being broken here), 4-6 is quite difficult (some sweat and maybe a lifting grunt or two), and 8-10 will require a bunch of minutes to get over yourself (you'll leave one of those insta-worthy t-shirt sweat marks on the floor...)

You are purchasing a PDF file only (17 pages)
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KIT LIST

This This programme can be completed in any standard hotel gym, as long as it has a cable machine and a set of dumbbells (or kettlebells). If you’re missing any equipment, we’ll provide alternative exercises so you can still smash your session with whatever kit is available..
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OTHER

*Please click HERE to read our website's disclaimer. This section contains information relevant to the use of our training programmes. Alternatively, this can be found at the bottom of the webpage in the 'HELP & INFORMATION' section. By accessing, browsing, or using this site in any manner, including making a purchase, you agree to be bound by our "Terms of Service" in its entirety, including all points and statements made in the "Disclaimer". You will also be emailed a copy of the disclaimer. By participating in this training programme, you agree that you have read, fully understand, and agree to all the points raised in the disclaimer available on our website and in the document sent to you. 

*Please also read our websites returns & exchanges policy by clicking HERE, this has information relevant to this training programme. Alternatively, this can also be found in the 'HELP & INFORMATION' section. The gist of it is, no refunds after the point of purchase & email dispatch.