Get leaner and stronger without a gym.
Ninety days of short home sessions, daily walks and simple eating habits on WhatsApp. No equipment beyond a backpack, no extreme diets, no counting every calorie.
What a day looks like
At your chosen time each morning you get one task. At 8:30pm you get one question: did you do it? Tap a button and you’re done for the day.
The coach can answer short questions too, and keeps the answers to the plan.
Your first week
Here’s week one if you choose four training days. With two or three, some of these become rest days: a walk or a stretch.
- Day 13 rounds of 10 squats, 8 push-ups (knees down is fine) and 10 glute bridges20 min
- Day 2A brisk 30-minute walk, and protein at every meal30 min
- Day 3A 20-minute walk, and a glass of water with every mealRest · 20 min
- Day 4Day 1’s session again, adding 2 reps to every move25 min
- Day 5A 20-minute walk, and plan tomorrow’s meals around a proteinRest · 20 min
- Day 6A 30-minute walk or easy bike ride, then 5 minutes of stretching35 min
- Day 7A 20-minute walk, then think back: which session felt best? Weekly summary tonightRest · 20 min
What it covers
Included
- Bodyweight sessions you can do at home
- Daily walking and simple step targets
- Protein at every meal, about 1.6 to 2.2 g per kg of bodyweight
- Eating a little under maintenance, never crash dieting
Not included
- Steroids, SARMs, fat burners or diet pills
- Extreme fasting or very low-calorie diets
- Advice on injuries, pain or medical conditions (see a GP)
- Promises of a set weight loss by a set date
How it works
After your free week
First week
Seven days of tasks and check-ins. No card needed.
Coach, monthly
All 90 days, weekly targets and your weekly summary. Cancel any time.
Coach, yearly
About £6.58 a month. Save £40 compared with monthly.
Plan only
One payment for the full 90-day programme.
You’ll be offered these at the end of your first week. Not ready? Reply NO and get one free tip a week instead.
Questions
Do I need a gym or equipment?
No. Everything is bodyweight, plus a backpack with a few books in it for rows.
I’m really unfit. Can I still do it?
Yes. Day 1 is 20 minutes and knee push-ups count. Reply EASY any week to cut tasks to about five minutes.
Will it tell me how many calories to eat?
It keeps it simple: protein at every meal and eating a little under maintenance. It won’t give you a crash-diet number.
How do I stop?
Reply STOP at any time. Reply DELETE and your details are erased straight away.