OAP & Take-It-Easy Sessions

This programme is designed for those who may prefer easier sessions—perhaps older adults, or those returning from injury. However, it’s important to remember: anyone can do this programme, at any time.

Intensity is relative—even an “easy” workout can be made high-intensity if you choose.

The main focus of this programme is general movement, not building serious strength or muscle. Its goal is to support everyday movement, improve overall mobility, and keep you feeling healthy.

  • 2 sessions per week
  • 1-hour sessions
  • 2–3 minutes rest between sets
  • Warm-ups: Use General #1 & #2
  • Weekly design: Weeks are structured so you can repeat them as needed

Once you feel ready for more, you can progress to other programmes with higher intensity or specific goals.

These sessions are designed for 2 workouts per week as part of a 2-week programme that can be repeated as needed.

They are full-body workouts with simple, easy-to-follow movements, keeping things straightforward and accessible for all levels.

Glutes & Pull

Session Intent: This is a glute and pull focus. Rep ranges are all achievable and should be done at a 6/7 Rate of Perceived Exertion (RPE). Most exercises will involve machines to reduce injury risk.
Start session 1

Hamstrings, Glutes and Push

Session Intent: Target hamstrings, glutes, and also introduce pushing muscle groups.
Start session 2

These sessions are scheduled 2 times per week and form a 2-week programme that can be repeated as needed.

They are full-body workouts designed to be simple and approachable, with no complicated movements—perfect for maintaining general fitness and mobility.

Glutes & Pull

Session Intent: This is a glute and pull focus. Rep ranges are all achievable and should be done at a 6/7 Rate of Perceived Exertion (RPE). Most exercises will involve machines to reduce injury risk.
Start session 1

Hamstrings, Glutes and Push

Session Intent: Target hamstrings, glutes, and also introduce pushing muscle groups.
Start session 2