Basics Done Well Training Programme

Basics Done Well Training Programme

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, we’ve got your six! The beauty of this programme is that the workouts are effort dependant, so they’ll challenge athletes of all standards.

We also hear you ask…”but its only 4 weeks long?” Yes, we know (we did write it). It’s designed to follow one of two pathways. It’ll 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 boxes… just rinse and repeat at the 4 week point!

There’s 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.


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).

*All workouts are conducted at your own risk. We work on the following presumptions; that you will take all precautions to ensure your own safety when working out; that you are adequately warmed up before commencing any workout; and that you are not training with any ongoing injuries. We are not personal trainers and we have never claimed to be, but our time in the Royal Marines means we know what we need to know about fitness. We're passing our fitness journey onto you. Enjoy it, but be safe in the process.