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30 Days of Fitness Kit Free Addition

Coggles Fitness

Functional Fitness, General Fitness, Strength & Conditioning
Coach
Craig Coggle

Coggle’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 get fit and take guesswork out of it!
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.

$41 / mo
Get 30 Days of Fitness Kit Free Addition
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30 Days to a fitter you!
Every session is planned for you — 30 days of smart, balanced training. No guesswork, no wasted time, just progress. Built by an elite performance coach. Set your targets and smash them.
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Train smart, build confidence
Every session is planned for you — 30 days of smart, balanced training. No guesswork, no wasted time, just progress. Built by an elite performance coach. Set your targets and smash them.
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You stop guessing and start progressing!
The main benefit: You finally get structure you can trust. Most beginners struggle because they walk into the gym guessing. This programme removes all the uncertainty. Every session is planned, balanced, and purposeful — so you build strength, fitness, and confidence without overthinking.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is over. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Your Body // Stopwatch or timer
Recommended
A Mat
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
30 day's of fitness - Day 1 - Bodyweight

A

Mobility based warm up 2

1 x 1

B1

Body Weight Lunge

3 x 0:30

B2

Lunge Jumps

3 x 0:10

B3

Body Weight Lunge

3 x 0:30

C1

Goblet pulse squat

3 x 0:30

C2

Tuck Jump

3 x 0:10

C3

Goblet pulse squat

3 x 0:30

D1

Plank Jack

3 x 0:30

D2

Ballistic Press Up (push Up)

3 x 0:10

D3

Plank Jack

3 x 0:30

E1

Mountain Climber

3 x 0:30

E2

Beast Hold

3 x 0:10

E3

Mountain Climber

3 x 0:30

Conditioning

F

Coggles Core

Complete 3-5 rounds of: Crunches Russian Twists Leg Raises 40s work:20s rest

G

Basic Stretch Routine

1 x 1

Monday
Week 1 Day 2

A

Mobility Based Warm up follow along

B

Body Weight Alternating Lunge

3 x 15 @ 8

C

Air Squat

3 x 15 @ 8

D

Diamond Push-Up

3 x 15 @ 8

E

Bicep Isometric Hold

3 x 0:30

F

Pike Pushup

3 x 15 @ 8

G

Reverse Crunch

3 x 15 @ 8

H

Side Plank

3 x 0:30

I

Burpee

3 x 15

J

Basic Stretch Routine

Tuesday
Week 1 Day 3

A

Running warm up

1 x 1

B

Run

Conditioning

C

Coggles Core

Complete 3-5 rounds of: Crunches Russian Twists Leg Raises 40s work:20s rest

D

Basic Stretch Routine

1 x 8:00

Wednesday
Week 1 Day 4

A

Mobility Based Warm up follow along

1 x 1

Conditioning

B

Cooper

10 Rounds of the following exercises as fast as possible (30 minute time cap) 10 Burpees 10 Air Squats 10 Push Ups 10 Butterfly Sit ups Good luck

C

Basic Stretch Routine

1 x 8:00

Thursday
Week 1 Day 5

A

Full body warm up CF

B

C1

Drunken Mountain Climbers

3 x 0:40

C2

Jumping Jacks

3 x 0:40

C3

Burpee

3 x 0:40

C4

Skaters

3 x 0:40

C5

High Knees In Place

3 x 0:40

C6

Squat Thrust

3 x 0:40

Conditioning

D

Coggles Core

Complete 3-5 rounds of: Crunches Russian Twists Leg Raises 40s work:20s rest

E

Basic Stretch Routine

Friday
Week 1 Day 6

A

Mobility Based Warm up follow along

B

Air Squat

1 x 50

C

Burpee

1 x 10

D

Sit-up

1 x 40

E

Burpee

1 x 10

F

Walking Lunges

1 x 30

G

Burpee

1 x 10

H

Push-Up

1 x 20

I

Burpee

1 x 10

J

Reverse Plank

1 x 1:00

K

Burpee

1 x 10

L

Push-Up

1 x 20

M

Burpee

1 x 10

N

Walking Lunges

1 x 30

O

Burpee

1 x 10

P

Sit-up

1 x 40

Q

Burpee

1 x 10

R

Air Squat

1 x 50

Conditioning

S

Coggles Core

Complete 3-5 rounds of: Crunches Russian Twists Leg Raises 40s work:20s rest

T

Basic Stretch Routine

1 x 8:00

Coach
More from Coggles Fitness
coach-avatar Craig Coggle

I’m Craig, coach, educator, and lifelong athlete. I’ve played elite rugby, completed ultra‑endurance challenges including Ironman triathlon. Currently Head Coach of the British Equipped Bench Team, my goal is to bring world‑class coaching standards to everyday athletes. I’ve built a programme designed to get "you" stronger, fitter, and more confident from day one.

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This is your starting point!

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. Description

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