Rebuild 30
Liam Reynolds
General Fitness, Functional Fitness, Functional TrainingREADY TO GET BACK INTO FITNESS?
Whether you've been inactive for years or are starting from scratch, Rebuild 30 gives you a structured way to improve your fitness without needing a gym or expensive equipment.
The programme starts at a manageable level and progressively challenges you over 30 days, helping you develop strength, endurance and confidence in your abilities.
WHAT'S INCLUDED
- Progressive Bodyweight Workouts — structured sessions designed to gradually increase the challenge as your fitness improves.
- Exercise Guidance — clear instructions to help you perform each movement correctly.
- Daily Habits — simple guidance covering movement, nutrition and recovery.
- Progress Tracking — record your workouts, monitor improvements and see how far you've come.
- The Caveman Challenge — test your fitness, then repeat the challenge to measure your progress.
BUILT AROUND YOUR LIFE
Train at home, outdoors or wherever suits you. Follow the programme through the TrainHeroic app and work at a pace appropriate to your ability.
Rebuild 30 isn't about achieving everything in a month. It's about making meaningful progress, establishing consistency and preparing yourself for what comes next.
Your rebuild starts here.
Conditioning
A
R30 Circuit A
2 ROUNDS 10 Push-Ups 10 Air Squats 10 Sit-Ups 20 Star Jumps 30-second Plank Complete exercises consecutively. Rest 60–90 seconds between rounds.
A
Active Recovery
For Completion
Conditioning
A
R30 Circuit B
2 ROUNDS 10 Push-Ups 10 Air Squats 10 Sit-Ups 20 Mountain Climbers (10 each leg) 30-second Plank Complete exercises consecutively. Rest 60-90 seconds between rounds.
A
Active Recovery
For Completion
Conditioning
A
R30 Circuit C
2 ROUNDS 10 Push-Ups 10 Air Squats 10 Sit-Ups 10 Burpees 30-second Plank Complete exercises consecutively. Rest 60–90 seconds between rounds.
A
Push-Up
1 x MAX
B
Sit-up
1 x MAX
C
Wall Sit
1 x MAX
Liam Reynolds
Founder of Caveman Athletic, with a background in boxing, rugby, military fitness and physical training. My experience has shaped an approach to fitness built around strength, endurance, consistency and practical physical capability. Through Caveman Athletic, I aim to help people develop strength, improve fitness and build the foundations for a healthier, more active life.