Not having access to a gym shouldn't prevent you from making progress. This programme is designed for those who wish to workout at home, following all of the key principles of progression from the comfort of your safe space.
A
Lower Body Mobility
1 x 8:00
B
Wall Squats
6, 10
C
B Stance RDL
6, 8
D
Split Squats (Glutes)
1 x 10
E
Banded Leg Curls
2 x 15
F
Wall Sit
1 x 10
G
Plank w/ Arm Reach
2 x 8
A
Upper Body Mobility
1 x 5:00
B
Push-Up
2 x 10
C
One-Arm Dumbbell Row
6, 10
D
Dumbbell Shoulder Press
1 x 8
E
Single Arm Banded Pulldown
6, 10
F
Dumbbell Skull Crushers
1 x 10
G
Dumbbell Curls
1 x 8
A
Lower Body Mobility
1 x 8:00
B
Dumbbell RDL
1 x 8
C
Dumbbell Walking Lunges
1 x 8
D
Dumbbell Unilateral Glute Bridges
2 x 10
E
Banded Leg Extensions
2 x 15
F
Weighted Crunches
2 x 9
A
Upper Body Mobility
1 x 5:00
B
DB Floor Press
5, 9
C
DB Renegade Row
2 x 8
D
Dumbbell Lateral Raise
8, 10
E
Dumbbell Rear Delt Fly
1 x 12
F
Banded Tricep Pushdown
1 x 10
G
Dumbbell Hammer Curls
1 x 8
With over 10 years of professional experience within the industry, Harry has coached a variety of individuals ranging from gym newcomers to World Champion Powerlifters. Harry believes in bridging the gap between physical and mental health.
TFNL is driven by team and community, which is exactly what I wish for this community coaching experience to thrive on. Bringing members of the TFNL Community together to help each other thrive and succeed along this fitness journey.
Start My 7-Day Free TrialWhen you join a team you’re getting more than programming, you’re joining an online community.