DAY 1STRENGTH
Squats to a chair · Wall or incline push-ups · Glute bridges
FREE TRAINING TOOLS
START WITH ONE STEP.
Explore your fitness goals or follow a beginner-friendly two-week plan. These resources are general guidance; personal training is tailored to you.
YOUR GOALS. YOUR STARTING POINT.
FIND YOUR FITNESS PATH.
Take our free 60-second fitness goals quiz. Get a personalised starting suggestion and find out how Steph can help you take the next step.
QUESTION 1 OF 40% COMPLETE
What's your main fitness goal?
STEPH'S FITNESS KICKSTART.
Start building consistency at your own pace. Choose home or gym workouts, follow a simple two-week plan and tick off each day as you go.
YOUR 14-DAY HOME PLAN
Start with 1–2 sets of 8–12 controlled repetitions for strength exercises. For cardio days, aim for 10–20 comfortable minutes. In week two, add a little time or a set only if you feel ready. Rest when needed.
DAY 2MOVEMENT
Brisk walk · Marching intervals · Gentle stretching
DAY 3STRENGTH
Reverse lunges or supported step-backs · Standing calf raises · Dead bugs
DAY 4MOVEMENT
Walk or easy cycle · Mobility flow · Breathing and recovery
DAY 5STRENGTH
Sit-to-stands · Incline push-ups · Glute bridges
DAY 6MOVEMENT
Brisk walk · Low-impact step-ups · Stretching
DAY 7RECOVERY
Recovery walk · Gentle mobility · Rest as needed
DAY 8STRENGTH
Squats to a chair · Wall or incline push-ups · Glute bridges
DAY 9MOVEMENT
Brisk walk · Marching intervals · Gentle stretching
DAY 10STRENGTH
Reverse lunges or supported step-backs · Standing calf raises · Dead bugs
DAY 11MOVEMENT
Walk or easy cycle · Mobility flow · Breathing and recovery
DAY 12STRENGTH
Sit-to-stands · Incline push-ups · Glute bridges
DAY 13MOVEMENT
Brisk walk · Low-impact step-ups · Stretching
DAY 14RECOVERY
Recovery walk · Gentle mobility · Rest as needed
Progress ticks are saved only in this browser. This general beginner plan is not individual medical advice. Stop if you feel unwell, and adapt exercises to your ability.
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