Week 1
This week marks the start of your 12-week program. We’ll take the time to learn the key movement patterns – hinges, lunges, pushes, pulls, rotation, and core – for a stronger and healthier body. Jayne will be giving you loads and loads of instructions throughout the sessions so you can learn to move correctly. Each session is designed to build confidence and strength, helping you move well now and continue building over the weeks ahead. We are so excited for this and love that you are on the journey with us!
Week 2
This week builds on the foundation you set last week. The exercises stay the same, but the format changes to keep things engaging and help reinforce good movement. It’s about building confidence, improving technique, and continuing to develop strength were we need it most.
Week 3
Week 3 of our 12 weeks builds your strength and shows us that consistency has an impact. You will repeat the same key exercises giving you a real chance to build strength and confidence in each one. Jayne will make small shifts in structure, but our focus stays the same – better form, more control, and pushing just a little further if we can. Week 3 of our 12 weeks builds your strength and shows us that consistency has an impact. You will repeat the same key exercises giving you a real chance to build strength and confidence in each one. Jayne will make small shifts in structure, but our focus stays the same – better form, more control, and pushing just a little further if we can.
Week 4
Our final week of Phase 1. This is the last time we’ll work through these movements before introducing new exercises next week. Take a second to notice the progress since week one – movements feeling smoother, maybe you have increased your weights (we sure have), and even a few extra reps sneaking in. Small improvements adding up week after week is what we are here for.
Week 5
Welcome to Phase 2 of our 12 weeks to strong program. New exercises are here, which means fresh challenges, new movement patterns and a chance to keep building strength from the foundations you’ve already created. Don’t worry about perfecting everything straight away, this phase is about learning, improving form and building confidence week by week.
Week 6
You’ve met these exercises. Now it’s time to really get to know them. This week we’re coming back to the same movements with fresher eyes, a little more confidence, and a focus on doing them well. Not just getting through them, but really feeling them work. Think about your form, notice what’s changed, and where you can pick up that weight. This is where the real progress happens, not in always doing something new, but in mastering what you’ve already started.
Week 7
Seven weeks in. Can you feel the difference? This week we’re asking you to really tune in – to your form, your breath, and how much stronger you’ve become since week one. We are still on the same movements as last week with deeper intention. Pick up that weight where you can and join us for a fun week!
Week 8
Eight weeks in, and this is the last time you’ll move through this set of sessions – so make it memorable. By now these exercises should feel familiar, maybe even like old friends. You know the movements, you know what’s coming, and that’s exactly why this week is your chance to push beyond where you started. Focus on form, chase the feeling of progress, and bring everything you’ve got!
Week 9
Week 9 brings a fresh set of exercises across all three sessions, and with new movements comes a chance to reset. This week is your deload week; bring the weight back, focus on technique and really nail the form before we build intensity. From your quads, hamstrings and glutes to your core, chest, back and shoulders our goal, as always, is to get you moving and get you stronger as quickly and as efficiently as possible. Let’s do this.
Week 10
This week we’re sticking with last week’s moves, but it’s time to add a little more weight now we have the hang of them a little. Stronger loads, deeper ranges, better control through every rep. Three sessions to build on what we learned, let’s push a little harder, and feel the difference by the end of this week.
Week 11
This is our third week with these exercises, so it’s time to back yourself. By now, the movements should feel familiar, making it the perfect opportunity to challenge yourself with a little more weight, an extra rep or improved control. Enjoy these sessions and the feeling of how you feel that bit stronger 11 weeks in.
Week 12
Can you believe we’re already here? The final week of our 12-week program! These exercises should feel like old friends by now, so let’s make them count. Pick up those heavier dumbbells if you’re ready, back yourself, and enjoy finishing this program knowing just how much stronger you’ve become.
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Our curated collection of stretches help make sure that after each workout your muscles are ready to recover and move again tomorrow. You’ve achieved your goal by working out, now enjoy winding down after moving.
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