Building the foundations: full body, home based
What you need
Dumbbells or a kettlebell · A chair or bench · A step or box · A mat
Every movement is filmed by Tash, with her written steps
Watch her do it first, then follow her steps one at a time with the demo looping beside you. You can have them read out loud while you train.
Sets, reps and effort are written for you
Every movement has a target effort out of 10, so you know how heavy to go, and the lifts progress in blocks as the weeks go on.
In Tash's words
There will be small changes made to the strength plan every 3-4 weeks - we recommend that the strength is to remain consistent with movements to get the biggest benefit from strength progression and adaptation
You tell it how you felt
After each session you log how it went and score any pain out of 10. If that score reaches the range Tash says to stop at, the plan tells you to stop and speak to a physiotherapist.
A mobility routine to keep
10 movements to do after every run and strength session, whether you join or not.
FreeBefore you join
This strength program is intended for general informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. You should consult your physician or other qualified healthcare provider before beginning this or any other fitness program, especially if you have any pre-existing medical conditions, injuries, or concerns.
Seek medical attention if you experience any of the following:
- Sharp, persistent, or worsening pain during or after exercise
- Swelling, bruising, or limited range of motion in any joint or muscle
- Dizziness, shortness of breath, chest pain, or any other unusual symptoms