The Foundation - Bodyweight Training
The Hard Way Fitness
Functional FitnessOur Promise
Every programme we publish is tested under pressure by our coaches and clients before it’s released. Born out of real training, not theory. These are the sessions we do ourselves. No shortcuts, no gimmicks, no marketing, or rubbish to sell you. All we ask is your honesty of effort and a review if you complete the programme.
Who is this Programme for
Hard Way Fitness Fundamentals is a 10 week, bodyweight-only programme designed for those starting out, returning to training after a break, or anyone looking for a new challenge without the need for equipment. It’s ideal if you want a simple, scalable, and effective system that builds strength, conditioning, and cardio fitness from the ground up.
About this Programme
Each week, you’ll complete two alternating strength-focused sessions, one dedicated conditioning session, and one cardio session for balanced development. Every Friday features a rotating “Test Workout” a metabolic conditioning challenge that changes weekly to push progress and keep training fresh. All movements are programmed to be accessible and scalable, with progressions and regressions included so the training adapts to your fitness level. Workouts are designed to be “pick-up-and-go,” requiring nothing but your body and commitment.
What you Will Get Out of the Programme
By the end of 10 weeks, you’ll have built a strong foundation of strength and endurance, developed better cardiovascular fitness, and gained the confidence to take on tougher training cycles. Fundamentals equips you with the discipline, resilience, and capacity to move forward in your fitness journey the Hard Way.
A
Heroic Warm-up
B
Push-Up
1:00, 0:45, 0:30
C
Shoulder Taps
0:30, 0:35, 0:40
D
Chair Dips
3 x 0:30
E
Inverted Row Using Table or Chair
3 x 8
F
Mountain Climber
3 x 0:20
G
Hollow Rock
3 x 0:20
A
Heroic Warm-up
HWF Fundamentals Conditioning Circuit
B
Perform each exercise for 30 seconds, followed by 30 seconds rest; complete 3 to 5 rounds Each week increase either the number of rounds or exercise time by 5-10 seconds. By week 9 you should be doing several rounds of more than 30 seconds. -Jumping Jacks -Push-Ups (as many as possible within 30 seconds) -Squat Jumps -Bicycle Crunches -High Knees -Plank to Push-Up Rest for 2-3 minutes between rounds Cool Down: A light walk, gentle stretching and drink some fluids.
A
Heroic Warm-up
B
Air Squat
3 x 1:00
C
Walking Lunges
3 x 1:00
D
Glute Bridge
3 x 15
E
Calf Raise
3 x 15
F
Leg Raises
3 x 0:30
G
Side Plank
3 x 0:20
A
Heroic Warm-up
B
Cardio
1 x 20:00
A
Heroic Warm-up
Sizzler Circuit
B
Exercises: Jumping Jacks, Mountain Climbers Instructions: Perform 40 seconds of Jumping Jacks, rest for 20 seconds, then perform 40 seconds of Mountain Climbers, rest for 20 seconds. Repeat for 20 rounds. Total Time: 30 minutes (40 seconds work + 20 seconds rest for each exercise, 2 exercises per round, 20 rounds)
Stephen Mooney
Founder & Head Coach at Hard Way Fitness, Army Reservist, Muay Thai Fighter, and father of two. With a background in financial services and military training. I blend elite strength & conditioning, tactical fitness, and mental resilience to push members beyond their limits. Passionate about discipline, challenge, and building an unbreakable mindset.
Every Hard Way programme is tested under pressure by our coaches and clients before it’s released. This one is no different. If you bring the commitment, it will deliver the results.
Get The Foundation - Bodyweight Training
Dublin City exiles
Rugby Team
Verified Athlete"Stephen at the Hard Way Fitness trained the senior exiles team for a couple of sessions as part of warm-up preparation for training mid-season, feedback was always positive and there was a particular lunging, squatting and push-up sequence the lads won't forget anytime soon."
Małgorzata
Got my Fitness Back
Verified Athlete"4 kids means time is of the essence for me when it comes to training. Hard Way Fitness analysed my week and found two spots for me to train and with a little bit of planning I was able to implement it, the accountability helped a lot. The Programme was exactly what I needed."
Agnieszka
Mother of 2
Verified Athlete"I've used the Hard Way Fitness for my training needs for several years now, including before, during and after two pregnancies. It's enabled me to train long term, stay injury free and keep fit. Can't recommend the Hard Way Fitness enough for online training and support."
Eric
Founder, Velacor
Verified Athlete"Maintaining fitness was difficult considering my desk job. The discipline and routine of this programme ensured I was fit and ready. Staying disciplined over the programme through me resilience and there is real accountability. it made showing up for training so much easier."
