Minimal Equipment Workouts
Effective training with basic equipment. Great results with limited resources.
Suitable For
10 Minimal Equipment Programs
Marathon Strength Prep
Prepare your body for the demands of marathon running. This program builds the muscular endurance to maintain form over 26.2 miles, the hip and glute strength to prevent breakdown, and the resilience to finish strong. Designed to complement your running program without adding excessive fatigue.
Golf Back Pain Recovery
Specifically designed for golfers dealing with or recovering from lower back issues. Build a bulletproof core that protects your spine, improve hip mobility to reduce spinal stress, and develop movement patterns that let you play pain-free. Created with input from golf physiotherapists.
Runner's Strength Foundation
Build a stronger, more resilient running body. This program targets the key muscle groups that support efficient running form and prevent common injuries. Strengthen your glutes, hips, and core to run faster and longer without breaking down. Perfect for 5K to marathon runners.
Tennis Shoulder Rehab
A rehabilitation-focused program for tennis players recovering from or preventing shoulder injuries. Developed with sports physiotherapy principles to rebuild shoulder stability, strengthen the rotator cuff, and create a resilient shoulder complex that can handle the demands of tennis.
Golf Senior Strength
Designed specifically for golfers 55+. Maintain your game and improve your swing with joint-friendly exercises that build functional strength without strain. Focus on maintaining mobility, preventing common golf injuries, and building the stability needed for consistent ball striking well into your golden years.
Fighter's Physique (Rocky-Inspired)
Train like a classic boxing underdog. This Rocky-inspired program combines old-school bodybuilding with boxing conditioning - high-volume calisthenics, roadwork, and heavy bag sessions. Build the lean, powerful physique of a fighter with gritty determination.
Football Youth Development
Age-appropriate strength training for young footballers (14-18). Build foundational strength, develop movement skills, and reduce injury risk without compromising growth. Focus on bodyweight mastery, coordination, and building the athletic base for a long career.
Tennis Beginner Foundation
Build the foundational strength and conditioning for recreational tennis players. Focus on shoulder stability to prevent common injuries, leg strength for court coverage, and core stability for balanced strokes. Perfect for club players looking to improve their game and play injury-free.
Golf Mobility & Strength
Perfect for golfers who want to improve their flexibility and range of motion while building functional strength. This program combines mobility work with strength training, ideal for golfers over 40 or those recovering from injury. Improve your backswing, increase shoulder turn, and reduce injury risk.
Golf Short Game Precision
While most programs focus on driving distance, this program develops the stability, control, and fine motor coordination needed to excel in the short game. Build the core stability for consistent chipping, the shoulder control for precision putting, and the lower body stability for reliable wedge play.