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Onyx Online · Foundation
Six weeks, three days a week, no equipment. Get strong in the basic movements and build a base of fitness you can feel.
Who this is for This is for you if you have not trained in a while, or ever, and you want to start without buying anything. It also suits anyone travelling or training in a small space. If you can already do 20 push-ups and 15 pull-ups in a row, start with Bodyweight Strength instead. What you need - A floor with room to lie down and lunge - A wall - Something sturdy at hip height you can hold and lean back from, for rows: a table, a railing, a doorway bar, or a low branch - A towel or mat if the floor is hard What a week looks like Day 1 is a full-body strength day: squats, push-ups, rows, hinges and a carry-style core finish. Day 2 is a conditioning day: short intervals of simple movements, then a walk. It should leave you breathing hard, not broken. Day 3 is a second full-body day with single-leg work and a longer core section. Rest at least one day between sessions. Monday, Wednesday and Friday works; so does any three days with a gap. How it progresses Every exercise has a rep range. Start at the bottom of the range. When you finish every set at the top of the range with two reps still in the tank, the next session you move to the harder version the app suggests when you tap Swap, or you add a set. Weeks 3 and 5 add a set to the main movements. Week 6 is the same as week 5, done with better form. If you miss a day If you miss a day, do it the next day and push the rest of the week back. Do not do two sessions in one day. If you miss a whole week, repeat the week you missed. How hard Stop every set with about two reps in reserve. You should finish a set knowing you could have done two more. The last set of the day can go to one rep in reserve. Nothing here should be done to failure.
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
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