Here are your sample workouts. If you tap on the image it'll bring you to a PDF file. Every exercise has a video demonstration, tap on the exercise and it'll open up the video.

These workouts are repeatable. You could do all 3 in week 1 and then repeat them in week 2.


I've added a 4th bonus workout which has a video of me working through the session and explaining how the sections flow. 

All the sessions are designed to get you maximum results and keep you pain free. You'll have lots of fun while getting losing weight, getting strong and lean, and adding to your health.

My online coaching programme has 5 workouts per week. I don't expect anyone to complete 5, but the option is there for variety. For example, day 5 is a 20-30 minute cardio session which is usually intervals on a cardio machine.

You might not always have 60 minutes to train so this is ideal when you want to get something done.

The workouts are delivered through the Truecoach app. You've got workouts at your fingertips, but you also have the ability to upload your own workouts so I can keep an eye on your technique. 

Check out the videos below to see how it works, and you can also see some examples of my member videos.

I hope you enjoy the sample workouts. They are designed to keep you pain free, but also to get great results. The key here is sticking to things long term so your body adapts to good stress over time.

I'd love to hear how you get on with these so drop me a line and let me know.