Workouts.
Standalone sessions with no commitment attached. No days to count, no streak to protect, nothing to accept. Open one, do it, close it. Beginner to advanced, five minutes to an hour, and most of them need no equipment at all.
Want a whole plan instead?
The workouts below are single sessions you can do any day. These are complete programs — weeks or months of training, written out day by day, free to download and keep. Print them, put them on a clipboard, use them alongside a challenge or entirely on their own.
Nothing here needs an account and nothing expires.
The 16-Week Complete Workout Plan
The one to start with. Three training days a week, recovery built in, and a route from pure bodyweight to loaded work without a gym.
- Foundation weeks 1–4 — learn the movements and establish consistency
- Build weeks 5–8 — increase volume, resistance or control
- Progress weeks 9–12 — improve work capacity and training quality
- Combination weeks 13–16 — bodyweight, bands and dumbbells in the same sessions
- Every session written out with conditioning options and recovery days
Works as a starting framework and as a long-term maintenance program. Beginners run two rounds instead of three and build up.
Download the PDFThe Full-Year Training Plan
A whole year, planned. Strength blocks, circuits, cardio phases and deliberate deload weeks so you are not guessing in month seven.
- A standard workout flow — warm-up, main work, cardio, cool down, stretch
- Effort guide from 4/10 easy through 8–9/10 very hard, so "hard" means something
- How to progress: one variable at a time, never all at once
- Deload weeks built into the calendar on purpose
- Detailed user edition — every term defined before it is used
For anybody who wants the whole year decided in advance instead of picking a workout each morning.
Download the PDFThe Steady Build — 90-Day Program
Timed circuits, four training days a week, and a phase structure that makes the same movements progressively harder without adding complexity.
- Phase 1 — bodyweight foundation, days 1–28
- Work intervals that escalate: 20 on / 40 off, then 30/30, then 40/20
- Every workout has a warm-up written out and a choice of two finishers
- Rep-based circuits alongside timed circuits so the stimulus varies
- Three recovery days a week, treated as part of the program
The most structured option for somebody who wants to be told exactly what to do for 90 days.
Download the PDFFull Body Thriller — 90-Day Program
The hard one. Assumes you already train and can already squat, hinge, press, pull and run. Thirteen weeks ending in a retest.
- Phase I Establish (weeks 1–3), II Build (4–6), III Perform (7–9), IV Peak (10–12)
- Week 13 is a final test against your own week-one numbers
- Four distinct workout formats that deliberately create different demands
- AMRAP work treated as sustainable output, not a five-minute sprint into collapse
- Twelve written rules, including when to back off
Do not start here if you have been off for a year. Run the 16-Week plan or the Steady Build first.
Download the PDF60-Day Total Evolution Program
A full progressive cycle with every one of the sixty days written out — strength work, tactical conditioning, mobility, recovery days and a PM cardio progression that builds alongside the lifting.
- Every day written from warm-up through main work, cardio and recovery
- Strength and tactical conditioning alternating rather than competing
- Mobility and recovery days scheduled, not left to whether you feel like it
- A separate PM cardio progression that runs across the whole sixty days
- Intermediate throughout — assumes you already train
For somebody who has finished a starter block and wants sixty days decided in advance.
Find out where you actually are.
Two repeatable tests. Take one before you start anything, write the numbers down, and take it again in a month. A number you can compare against your future self is worth more than a feeling that things are going well.
Fitness Baseline & Progress Test
Four events, one number to beat next time. Short, needs almost no equipment, and samples several qualities instead of one.
- Air squats — one minute, lower-body muscular endurance
- Push-ups — one minute, upper-body muscular endurance
- Sit-ups — one minute, trunk and core endurance
- 800 m run — cardiorespiratory fitness and speed endurance
- Standardised warm-up and testing conditions so retests actually compare
- Recommended retest every four to six weeks, not every few days
Take it before you start a program, then again at the end of each phase.
Download the PDFUniversal Fitness Ladder Test
The same test at five difficulty levels, with a low-impact option for every single movement. Scored on completion and improvement rather than one absolute standard.
- Five events: squat, cardio, up-down, push-up, burpee pattern
- Five levels: Entry, Foundation, Build, Perform, Evolve
- An accessible lane for every movement — chair sit-to-stand, incline push-up, elevated step-back burpee
- Cardio substitutions if running is not practical: walk, bike, row, elliptical, swim
- Times are a target window, not a failure cutoff
Built so age, body size, impact tolerance, training history or disability do not disqualify anybody from having a baseline.
Download the PDFOr just do one workout.
No commitment, no program to follow. Open one, do it, close it.