Basics Done Well Training Programme
๐๐ ๐ฌ๐ข๐จ ๐ฅ๐๐๐๐๐ฉ๐ ๐ ๐๐๐ฆ๐ฃ๐๐ง๐๐ ๐ก๐ข๐ง๐๐๐๐๐๐ง๐๐ข๐ก ๐๐ ๐๐๐, ๐๐จ๐ง ๐ก๐ข๐ง ๐๐ก ๐๐ ๐๐๐ ๐๐ข๐ก๐ง๐๐๐ก๐๐ก๐ ๐ ๐ฃ๐๐, ๐๐๐๐๐ ๐ฌ๐ข๐จ๐ฅ ๐ฆ๐ฃ๐๐ ๐๐ข๐๐๐๐ฅ. ๐๐ง ๐ช๐๐๐ ๐๐ ๐ง๐๐๐ฅ๐!
๐ช๐ฒ ๐ป๐ผ๐ ๐ฒ๐บ๐ฎ๐ถ๐น ๐๐ต๐ฒ๐๐ฒ ๐ฝ๐ฟ๐ผ๐ด๐ฟ๐ฎ๐บ๐บ๐ฒ๐ ๐ผ๐๐ ๐ถ๐ป๐ฑ๐ถ๐๐ถ๐ฑ๐๐ฎ๐น๐น๐. ๐ช๐ฒ ๐ธ๐ป๐ผ๐ ๐ถ๐๐ ๐ฎ ๐ฏ๐ถ๐ '๐๐๐ผ๐ป๐ฒ ๐ฎ๐ด๐ฒ', ๐ฏ๐๐ ๐ฝ๐น๐ฒ๐ฎ๐๐ฒ ๐ด๐ถ๐๐ฒ ๐๐ ๐ญ๐ฎ-๐ญ๐ด ๐ต๐ผ๐๐ฟ๐ ๐ฏ๐ฒ๐ณ๐ผ๐ฟ๐ฒ ๐ฐ๐ต๐ฎ๐๐ถ๐ป๐ด. ๐ช๐ฒ'๐ฟ๐ฒ ๐ผ๐ป ๐ถ๐, ๐ฏ๐๐ ๐๐ฒ'๐ฟ๐ฒ ๐ผ๐ป๐น๐ ๐ต๐๐บ๐ฎ๐ป.
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๐ฃ๐๐๐๐ฆ๐ ๐ฅ๐๐๐ ๐๐ฉ๐๐ฅ๐ฌ๐ง๐๐๐ก๐
(๐ป๐ผ ๐ฒ๐
๐ฐ๐๐๐ฒ๐ ๐ถ๐ณ ๐๐ผ๐ ๐ฑ๐ผ๐ป'๐)
This 4-week programme caters for everybody, from complete beginners to seasoned athletes. Whether you took some time out, are looking for somewhere to start, want to try something new, or just cant commit to anything longer, weโve got your six! The beauty of this programme is that the workouts are effort dependant, so theyโll challenge athletes of all standards.
We also hear you askโฆโbut its only 4 weeks long?โ Yes, we know (we did write it). Itโs designed to follow one of two pathways. Itโll either provide you with a strong baseline of fitness so that you can progress onto our more advanced programmes, or keep you steadily moving forward if you find that it ticks all your boxesโฆ just rinse and repeat at the 4 week point!
Thereโs no shipping costs either, keep eyes on your email (and those junk folders)! Allow up-to 24 hours to receive your document as we quite literally email these out manually.
๐ฃ๐๐ ๐๐๐๐ ๐ข๐ก๐๐ฌ (๐ฎ๐ฎ ๐ฃ๐๐๐๐ฆ)
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Kit List; running trainers; access to a rower/bike or ski erg (worst case you can substitute these exercises with a run of equivalent distance); bench press; squat rack; barbell with a reasonable level of weight; jump rope; wall ball or medicine ball; kettlebells x2 (17-24kg recommended); dumbbells x2 (16-22.5kg recommended); dip horn (ideally); weighted vest (optional).
๐๐๐ฆ๐๐๐๐๐ ๐๐ฅ๐ฆ (๐ฅ๐๐๐ ๐ง๐๐๐ฆ๐ ๐ง๐ข๐ข)
*๐๐ญ๐ฆ๐ข๐ด๐ฆ ๐ฏ๐ฐ๐ต๐ฆ: ๐๐ฆ ๐ธ๐ช๐ญ๐ญ ๐ฏ๐ฐ๐ต ๐ช๐ด๐ด๐ถ๐ฆ ๐ข๐ฏ๐บ ๐ณ๐ฆ๐ง๐ถ๐ฏ๐ฅ๐ด ๐ข๐ง๐ต๐ฆ๐ณ ๐ต๐ฉ๐ฆ ๐ฑ๐ฐ๐ช๐ฏ๐ต ๐ฐ๐ง ๐ฆ๐ฎ๐ข๐ช๐ญ ๐ฅ๐ช๐ด๐ฑ๐ข๐ต๐ค๐ฉ. ๐๐ฉ๐ช๐ด ๐ช๐ด ๐ฃ๐ฆ๐ค๐ข๐ถ๐ด๐ฆ, ๐ถ๐ฏ๐ญ๐ช๐ฌ๐ฆ ๐ข ๐ฑ๐ฉ๐บ๐ด๐ช๐ค๐ข๐ญ ๐ช๐ต๐ฆ๐ฎ ๐ฐ๐ง ๐ค๐ญ๐ฐ๐ต๐ฉ๐ช๐ฏ๐จ, ๐ธ๐ฆ ๐ค๐ข๐ฏ๐ฏ๐ฐ๐ต ๐ณ๐ฆ๐จ๐ข๐ช๐ฏ ๐ค๐ฐ๐ฏ๐ต๐ณ๐ฐ๐ญ ๐ฐ๐ง ๐ข๐ฏ ๐ฆ๐ฎ๐ข๐ช๐ญ, ๐ข๐ฏ๐ฅ "๐ธ๐ฆ'๐ญ๐ญ ๐ซ๐ถ๐ด๐ต ๐ฅ๐ฆ๐ญ๐ฆ๐ต๐ฆ ๐ช๐ต ๐ฎ๐ข๐ต๐ฆ" ๐ฅ๐ฐ๐ฆ๐ด๐ฏ'๐ต ๐ค๐ฐ๐ถ๐ฏ๐ต ๐ฆ๐ช๐ต๐ฉ๐ฆ๐ณโฆ ๐๐ต'๐ด ๐บ๐ฐ๐ถ๐ณ ๐ณ๐ฆ๐ด๐ฑ๐ฐ๐ฏ๐ด๐ช๐ฃ๐ช๐ญ๐ช๐ต๐บ ๐ต๐ฐ ๐ณ๐ฆ๐ข๐ฅ ๐ต๐ฉ๐ฆ ๐ข๐ฃ๐ฐ๐ท๐ฆ ๐ฅ๐ฆ๐ด๐ค๐ณ๐ช๐ฑ๐ต๐ช๐ฐ๐ฏ ๐ต๐ฐ ๐ฆ๐ฏ๐ด๐ถ๐ณ๐ฆ ๐ต๐ฉ๐ช๐ด ๐ฑ๐ณ๐ฐ๐ฅ๐ถ๐ค๐ต ๐ช๐ด ๐ง๐ฐ๐ณ ๐บ๐ฐ๐ถ ๐ฃ๐ฆ๐ง๐ฐ๐ณ๐ฆ ๐ฎ๐ข๐ฌ๐ช๐ฏ๐จ ๐ข ๐ฑ๐ถ๐ณ๐ค๐ฉ๐ข๐ด๐ฆ. ๐๐ฆ๐ฎ๐ฆ๐ฎ๐ฃ๐ฆ๐ณ, ๐บ๐ฐ๐ถ ๐ค๐ข๐ฏ ๐ข๐ญ๐ธ๐ข๐บ๐ด ๐ข๐ด๐ฌ ๐ถ๐ด ๐ข๐ฏ๐บ ๐ฒ๐ถ๐ฆ๐ด๐ต๐ช๐ฐ๐ฏ๐ด ๐บ๐ฐ๐ถ ๐ฎ๐ข๐บ ๐ฉ๐ข๐ท๐ฆ ๐ฃ๐ฆ๐ง๐ฐ๐ณ๐ฆ ๐ฑ๐ถ๐ณ๐ค๐ฉ๐ข๐ด๐ช๐ฏ๐จ ๐ท๐ช๐ข ๐ฐ๐ถ๐ณ ๐ด๐ฐ๐ค๐ช๐ข๐ญ ๐ฎ๐ฆ๐ฅ๐ช๐ข ๐ฑ๐ญ๐ข๐ต๐ง๐ฐ๐ณ๐ฎ๐ด ๐ฐ๐ณ ๐ฆ๐ฎ๐ข๐ช๐ญ.
*๐๐ญ๐ฆ๐ข๐ด๐ฆ ๐ฏ๐ฐ๐ต๐ฆ: ๐๐ฉ๐ฆ ๐ถ๐ด๐ฆ ๐ฐ๐ง ๐ข๐ฏ๐บ ๐ฐ๐ง ๐ฐ๐ถ๐ณ ๐ต๐ณ๐ข๐ช๐ฏ๐ช๐ฏ๐จ ๐ฑ๐ณ๐ฐ๐จ๐ณ๐ข๐ฎ๐ฎ๐ฆ(๐ด), ๐ข๐ฏ๐ฅ ๐ธ๐ฐ๐ณ๐ฌ๐ฐ๐ถ๐ต๐ด ๐ค๐ฐ๐ฏ๐ต๐ข๐ช๐ฏ๐ฆ๐ฅ ๐ธ๐ช๐ต๐ฉ๐ช๐ฏ ๐ข๐ณ๐ฆ ๐ต๐ฐ ๐ฃ๐ฆ ๐ถ๐ด๐ฆ๐ฅ ๐ข๐ฏ๐ฅ ๐ฑ๐ข๐ณ๐ต๐ช๐ค๐ช๐ฑ๐ข๐ต๐ฆ๐ฅ ๐ช๐ฏ ๐ด๐ฐ๐ญ๐ฆ๐ญ๐บ ๐ข๐ต ๐บ๐ฐ๐ถ๐ณ ๐ฐ๐ธ๐ฏ ๐ณ๐ช๐ด๐ฌ.๐ ๐ฐ๐ถ ๐ด๐ฉ๐ฐ๐ถ๐ญ๐ฅ ๐ค๐ฐ๐ฏ๐ด๐ถ๐ญ๐ต ๐บ๐ฐ๐ถ๐ณ ๐ฑ๐ฉ๐บ๐ด๐ช๐ค๐ช๐ข๐ฏ/๐๐ ๐ฐ๐ณ ๐ฐ๐ต๐ฉ๐ฆ๐ณ ๐ฉ๐ฆ๐ข๐ญ๐ต๐ฉ๐ค๐ข๐ณ๐ฆ ๐ฑ๐ณ๐ฐ๐ง๐ฆ๐ด๐ด๐ช๐ฐ๐ฏ๐ข๐ญ ๐ฃ๐ฆ๐ง๐ฐ๐ณ๐ฆ ๐ด๐ต๐ข๐ณ๐ต๐ช๐ฏ๐จ ๐ต๐ฉ๐ช๐ด ๐ฑ๐ณ๐ฐ๐จ๐ณ๐ข๐ฎ๐ฎ๐ฆ ๐ต๐ฐ ๐ฅ๐ฆ๐ต๐ฆ๐ณ๐ฎ๐ช๐ฏ๐ฆ ๐ช๐ง ๐ช๐ต ๐ช๐ด ๐ณ๐ช๐จ๐ฉ๐ต ๐ง๐ฐ๐ณ ๐บ๐ฐ๐ถ๐ณ ๐ฏ๐ฆ๐ฆ๐ฅ๐ด. ๐๐ ๐๐๐ ๐ด๐ต๐ข๐ณ๐ต ๐ต๐ฉ๐ช๐ด ๐ต๐ณ๐ข๐ช๐ฏ๐ช๐ฏ๐จ ๐ฑ๐ณ๐ฐ๐จ๐ณ๐ข๐ฎ๐ฎ๐ฆ ๐ช๐ง ๐บ๐ฐ๐ถ๐ณ ๐ฑ๐ฉ๐บ๐ด๐ช๐ค๐ช๐ข๐ฏ/๐๐ ๐ฐ๐ณ ๐ฐ๐ต๐ฉ๐ฆ๐ณ ๐ฉ๐ฆ๐ข๐ญ๐ต๐ฉ๐ค๐ข๐ณ๐ฆ ๐ฑ๐ณ๐ฐ๐ท๐ช๐ฅ๐ฆ๐ณ ๐ข๐ฅ๐ท๐ช๐ด๐ฆ๐ด ๐ข๐จ๐ข๐ช๐ฏ๐ด๐ต ๐ช๐ต. ๐๐ค๐ฆ ๐ฐ๐ง ๐๐ณ๐ฐ๐ฏ ๐๐ฑ๐ฑ๐ข๐ณ๐ฆ๐ญยฎ ๐๐๐๐๐๐๐๐ ๐๐๐ ๐๐๐ ๐๐๐ ๐๐๐๐๐๐๐๐๐ ๐ง๐ฐ๐ณ ๐๐๐ ๐ช๐ฏ๐ค๐ช๐ฅ๐ฆ๐ฏ๐ต๐ข๐ญ ๐ฐ๐ณ ๐ค๐ฐ๐ฏ๐ด๐ฆ๐ฒ๐ถ๐ฆ๐ฏ๐ต๐ช๐ข๐ญ ๐ฅ๐ข๐ฎ๐ข๐จ๐ฆ๐ด ๐ข๐ฏ๐ฅ ๐ข๐ด๐ด๐ถ๐ฎ๐ฆ๐ด ๐๐ ๐๐๐๐๐๐๐๐๐๐๐๐๐๐ ๐ง๐ฐ๐ณ ๐๐๐ ๐๐๐๐๐๐ ๐๐ ๐๐๐๐๐๐ ๐ด๐ถ๐ง๐ง๐ฆ๐ณ๐ฆ๐ฅ ๐๐ ๐๐๐ ๐๐๐๐๐๐ ๐ข๐ด ๐ข ๐ณ๐ฆ๐ด๐ถ๐ญ๐ต ๐ฐ๐ง ๐ฑ๐ข๐ณ๐ต๐ช๐ค๐ช๐ฑ๐ข๐ต๐ช๐ฏ๐จ ๐ช๐ฏ ๐ข๐ฏ๐บ ๐ฐ๐ง ๐ฐ๐ถ๐ณ ๐ต๐ณ๐ข๐ช๐ฏ๐ช๐ฏ๐จ ๐ฑ๐ณ๐ฐ๐จ๐ณ๐ข๐ฎ๐ฎ๐ฆ๐ด. ๐๐ฆ ๐ข๐ณ๐ฆ ๐ฏ๐ฐ๐ต ๐ฑ๐ฆ๐ณ๐ด๐ฐ๐ฏ๐ข๐ญ ๐ต๐ณ๐ข๐ช๐ฏ๐ฆ๐ณ๐ด, ๐ข๐ฏ๐ฅ ๐ธ๐ฆ ๐ฉ๐ข๐ท๐ฆ ๐ฏ๐ฆ๐ท๐ฆ๐ณ ๐ค๐ญ๐ข๐ช๐ฎ๐ฆ๐ฅ ๐ต๐ฐ ๐ฃ๐ฆ, ๐ฃ๐ถ๐ต ๐ฐ๐ถ๐ณ ๐ต๐ช๐ฎ๐ฆ ๐ช๐ฏ ๐ต๐ฉ๐ฆ ๐๐ฐ๐บ๐ข๐ญ ๐๐ข๐ณ๐ช๐ฏ๐ฆ๐ด ๐ฎ๐ฆ๐ข๐ฏ๐ด ๐ธ๐ฆ ๐ฌ๐ฏ๐ฐ๐ธ ๐ธ๐ฉ๐ข๐ต ๐ธ๐ฆ ๐ฏ๐ฆ๐ฆ๐ฅ ๐ต๐ฐ ๐ฌ๐ฏ๐ฐ๐ธ ๐ข๐ฃ๐ฐ๐ถ๐ต ๐ง๐ช๐ต๐ฏ๐ฆ๐ด๐ด. ๐๐ฆ'๐ณ๐ฆ ๐ฑ๐ข๐ด๐ด๐ช๐ฏ๐จ ๐ฐ๐ถ๐ณ ๐ง๐ช๐ต๐ฏ๐ฆ๐ด๐ด ๐ซ๐ฐ๐ถ๐ณ๐ฏ๐ฆ๐บ ๐ฐ๐ฏ ๐ต๐ฐ ๐บ๐ฐ๐ถ. ๐๐ฏ๐ซ๐ฐ๐บ ๐ช๐ต, ๐ฃ๐ถ๐ต ๐ฃ๐ฆ ๐ด๐ข๐ง๐ฆ ๐ช๐ฏ ๐ต๐ฉ๐ฆ ๐ฑ๐ณ๐ฐ๐ค๐ฆ๐ด๐ด.
That's it, you can stop reading nowโฆ