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6 Week Home Workout Guide

6 Week Home Workout Guide

Regular price R 599.00
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I'm here to tell you: You are 100% capable of every single exercise listed in this 6 week guide. Believe in yourself and don't take no for an answer. You'll not only get closer to your ideal physical appearance but also to obtaining more mental resilience and strength. In the beginning, yes - it’s tough; but each day, you’ll build the discipline to keep going. The key isn’t to find motivation, the key is to build discipline and you’ll do this by continuously doing hard things. The reward is always worth it and the only thing standing between you and that reward are the choices you make. I am here for you every single step of the way and I truly want to see you succeed! We are in this together and I am going to hold you accountable. Now, go get 'em, tiger!

*This training program is suitable for the follicular, ovulatory and luteal phases of your cycle. Take a break during your bleed phase of your cycle  (days 1 - 4) and rather opt for long walks and gentle yoga instead. 

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How This 6 Week Workout Guide Works


Over the course of the next 6 weeks there will be a variety of different
functional bodyweight/weighted workouts, high intensity circuits as well as strength and resistance training.

You will be training every Monday, Wednesday and Friday. I have
included 2 extra workouts per week (on Tuesdays and Thursdays) which
are optional extras if you're feeling strong and up for the challenge!


The workouts for Monday, Wednesday and Friday all consist of 3 sets of 3 exercises which need to be completed 3 times. If 3 rounds is too much, then please rather do 2 rounds for weeks 1 and 2. From week 3 you may start with completing the full 3 rounds.

Tuesdays and Thursdays are optional extras which consist of 20 minute AMRAP, HIIT & EMOM challenges (each of these are explained below).


As Many Rounds As Possible

As the name suggests, complete as many rounds of the circuit as you can in the allocated time frame (20 minutes). There will be a 1-2 minute break after each round which is also included in the 2 minute time cap.


High Intensity Interval Training

These circuits will be repeated 3 - 4 times with intervals of 4 seconds on (at 100% effort) followed by 20 seconds rest. Take a 60 - 90 second rest between rounds.

If this 40:20 time interval is too challenging to start off with, then for weeks 1 & 2 please alter it to 30 seconds on and 30 seconds off.


Every Minute on the Minute

You have a specific amount of reps per exercise to complete within a minute. The remaining time is used as a rest period before the start of the next minute (aim to be done between 45 - 50 seconds). Each EMOM set will have an allocated time slot of 10 minutes and there are different circuits.

Customer Review

Leigh De Beyer

  • 5 star review

    “Coach Cords' 6 Week Home Workout Guide has been fantastic - easy to follow, great variety, and, while not being intimidating for a beginner, definitely challenging enough for any fitness level! It's also easy to do at home with no equipment needed. Looking forward to repeating it again and again!”



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