30 Days of Fitness Gym Addition
Coggles Fitness
General Fitness, Strength & Conditioning, Functional FitnessCoggle’s 30 Days of Fitness Build strength, structure, and confidence, one session at a time.
I’m Craig Coggle, coach, educator, and lifelong athlete. My sporting background spans both ends of the spectrum: from elite rugby with Harlequins, Scottish Exiles, and the Jordan National Squad… to ultra‑endurance challenges like the Dead Sea Ultra (50km), the Dead to Red (242km), and the multi‑day Tour Wadi Rum.
In recent years, my coaching has focused on two worlds I love: powerlifting and ultra‑endurance triathlon. I’ve coached athletes to national and international rankings across powerlifting, aquathlon, triathlon, and swimming — and now I’ve taken that experience and built a programme designed for "you".
What this programme gives you
Coggle’s 30 Days of Fitness is for anyone who wants to walk into the gym with purpose instead of guesswork.
It’s built for people who:
- Want structure and clarity in their training
- Feel unsure where to start or how to programme effectively
- Want to improve overall strength, fitness, and consistency
- Need a simple, effective plan they can follow for 30 days
Every session includes a balanced mix of resistance training, core work, and cardio, giving you a complete, well‑rounded approach to fitness.
Set your goals - and make them happen
Before you begin, take a moment to set clear, realistic goals.
I recommend choosing:
- One fitness goal
- One lifestyle goal
- One personal goal
Write them down. Over the next 30 days, we’ll work toward them step by step — building momentum, confidence, and habits that last.
A
Full body warm up CF
B
Bench Press
4 x 15
C
DB Military Press
4 x 15
D1
1-Arm DB Row
3 x 15
D2
DB Reverse Fly
3 x 15 @ 8
E
Push-Up
3 x MAX
Core
F
Coggles Core
Complete 3-5 rounds of: Crunches Russian Twists Leg Raises 40s work:20s rest
Conditioning
G
Challenge Circuit 1 30DOF
The following three exercises is a challenge circuit. Complete 30 seconds of plank jacks, followed by 30 seconds of burpees, followed by 30 seconds of mountain climbers. During the 30 seconds complete as many reps of the exercise as possible. Complete 3 rounds of each exercise with 1 minute rest at the end of each round. Plank jacks Are a dynamic core exercise where you hold a plank position and jump your feet in and out, similar to a jumping jack, engaging the core, shoulders, and legs. Burpees Are a full-body exercise where you squat down, jump into a plank position, perform a push-up, then jump your feet back in and explode upward into a jump, targeting the chest, legs, and core. Mountain climbers Are a full-body exercise where you start in a plank position and quickly alternate bringing your knees toward your chest, mimicking a climbing motion, engaging the core, shoulders, and legs for a cardio and strength boost. Record your total number of burpees over the 3 rounds at the completion of the circuit.
H
Basic Stretch Routine
1 x 0:08
A
Full body warm up CF
B
Back Squat
4 x 15
C
RDL
4 x 15
D
Bulgarian Split Squat
3 x 12 @ 7
E
Hip Thrust
3 x 12 @ 7
F
Calf Raise
2 x 12 @ 7
Conditioning
G
Coggles Core
Complete 3-5 rounds of: Crunches Russian Twists Leg Raises 40s work:20s rest
H
Rowing
100, 500, 400, 300, 200, 100
I
Basic Stretch Routine
1 x 8:00
A
Full body warm up CF
Conditioning
B
Cardio Circuit
Complete this circuit 3 times: 10 X burpees 10 X jump squats 10 X High knees (each leg) 10 X Monster walks 10 X Bear Crawl 10 X Russian twist Rest for 60 secs between each round!
Conditioning
C
Abs Blast 2
3 Sets of each exercise Flutter kicks x 40 Crunches x 12 Heel taps x 30 Lying leg raises x12 Glute bridges (add weight) x12 V ups x12
D
Basic Stretch Routine
1 x 8:00
A
Full body warm up CF
B
Incline DB Bench Press
4 x 15
C
DB Fly
4 x 15 @ 8
D
DB Shoulder Press
4 x 15
E
DB Lateral Raise
3 x 15 @ 8
F
DB Tricep Extension
3 x 15 @ 8
Conditioning
G
Coggles Core
Complete 3-5 rounds of: Crunches Russian Twists Leg Raises 40s work:20s rest
H
Run
1 x 7
I
Basic Stretch Routine
A
Full body warm up CF
B
Deadlift
3 x 12
C
Pendlay Row
3 x 15 @ 7
D1
Standing DB Upright Row
4 x 15 @ 7
D2
DB Bicep Curls
4 x 15 @ 8
E1
Inverted Row
4 x 12
E2
Hammer Curl
4 x 15 @ 8
Conditioning
F
Coggles Core
Complete 3-5 rounds of: Crunches Russian Twists Leg Raises 40s work:20s rest
G
SkiErg
H
Basic Stretch Routine
A
Full body warm up CF
Conditioning
B
Cardio Circuit
Complete this circuit 3 times: 10 X burpees 10 X jump squats 10 X High knees (each leg) 10 X Monster walks 10 X Bear Crawl 10 X Russian twist Rest for 60 secs between each round!
Conditioning
C
Abs Blast 2
3 Sets of each exercise Flutter kicks x 40 Crunches x 12 Heel taps x 30 Lying leg raises x12 Glute bridges (add weight) x12 V ups x12
D
Basic Stretch Routine
1 x 8:00
Craig Coggle
Craig is a high‑energy performance coach with experience across elite rugby, ultra‑endurance, Ironman, and national‑level strength sport. As Head Coach of the British Equipped Bench Team, he brings world‑class standards to everyday athletes. Having guided lifters, and endurance athletes to national and international success. His philosophy is simple: "build an engine and make them strong"
You don’t need perfection — just a plan you can trust. Commit to 30 days, stay consistent, and watch your strength and confidence grow. I’ll handle the plan — you bring the effort.
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30 Days of Fitness Gym Addition
30 Days of Fitness Gym Addition
30 Days of Fitness Gym Addition
