Who is it for:

  • Desk jobbers who don't have enough movement in their lives and want to build a long-term habit of regularly exercising.

  • Those who are short on time. The shortest workouts are 2 minutes. The longest workouts occur only 4 times per week.

  • For those who have a hard time getting motivated but once they start; are committed for good.

  • For beginners who like the idea of bodyweight exercises and want to learn workout anywhere at anytime so they have more flexibility in their schedule.

  • For those who value wellbeing over looks and are fine with not being the biggest bodybuilder or model-skinny but are happy to lose some fat and put on some muscle.

Course curriculum

    1. Introduction to Course

      FREE PREVIEW

    2. Introduction to Month 1

      FREE PREVIEW

    3. Day 1: Turkish Get-Up

      FREE PREVIEW

    4. Day 2: Roof on Fire

      FREE PREVIEW

    5. Day 3: Mountain Climbers

      FREE PREVIEW

    6. Day 4: Plank

      FREE PREVIEW

    7. Day 5: Donkey Kicks

      FREE PREVIEW

    8. Day 6: Dead Bug

      FREE PREVIEW

    9. Day 7: Invisible Chair

      FREE PREVIEW

    10. Day 8: Handstand Training

      FREE PREVIEW

    11. Day 9: Pull Up Training

      FREE PREVIEW

    12. Day 10: Push Up Training

      FREE PREVIEW

    13. Day 11: Calf Raise

      FREE PREVIEW

    14. Day 12: Hamstring Curl

      FREE PREVIEW

    15. Day 13: Flying Lotus

      FREE PREVIEW

    16. Day 14: Burpies

      FREE PREVIEW

    17. Day 15: Leg Lift

      FREE PREVIEW

    18. Day 16: Crab Walk

      FREE PREVIEW

    19. Day 17: Bear Walk

      FREE PREVIEW

    20. Day 18: Flamingo on a Pillow

      FREE PREVIEW

    21. Day 19: Push Up Wipers

      FREE PREVIEW

    22. Day 20: Sofa Crunches

      FREE PREVIEW

    23. Day 21: Toe Touch

      FREE PREVIEW

    24. Day 22: Chair Curls

    25. Day 23: Glute Bridge

    26. Day 24: Glute Highway

    27. Day 25: Shoulder Circles

    28. Day 26: Sitting Calf Raise

    29. Day 27: Prayer Push Up

    30. Day 28: Quad Extensions

    1. Introduction to Month 2

    2. M2-W1-D1: Half Squat & Invisible Chair

    3. M2-W1-D2: Table Push Up & Plank

    4. M2-W1-D3: Chair Curls & Under Table Hold

    5. M2-W1-D4: Roof on Fire & Handstand Training

    6. M2-W1-D5: Leg Lift & Flying Limb Plank

    7. M2-W1-D6: Crab Walk & Glute Bridge

    8. M2-W2-D1: Hamstring Curl & Nordic Curl Hold

    9. M2-W2-D2: Skull Crushers & Glute Highway

    10. M2-W2-D3: Airplane Arms & T-Shirt Laying Down Rows

    11. M2-W2-D4: Book Circles & Military Press Hold

    12. M2-W2-D5: Bird Dog & Sit Downs

    13. M2-W2-D6: Calf Walk & Duck Walk

    14. M2-W3-D1: Toe Touch & Sumo Hold

    15. M2-W3-D2: Wall Push Up & Push Up Wipers

    16. M2-W3-D3: Back Widow & Superman

    17. M2-W3-D4: Bear Walk & Book Shrugs

    18. M2-W3-D5: Pinkies & Right Side Plank

    19. M2-W4-D6: Bear Walk & Pillow Tower

    20. M2-W4-D1: Glute Bridge & Calf Raise Hold

      FREE PREVIEW

    21. M2-W4-D2: Inch Worm & Shoulder Touch Plank

    22. M2-W4-D3: T-Shirt Bent Over Rows & Chair Curls

    23. M2-W4-D4: Vertical Military Press & Military Press Hold

    24. M2-W4-D5: Pinkies & Left Side Plank

    25. M2-W4-D6: Freestyle Fun!

    1. Introduction to Month 3

    2. M3-W1-D1: Toe Touch, Sumo, Glute Bridge

    3. M3-W1-D2: Wall Push Ups, Plank, Eccentric Wall Push Ups

    4. M3-W1-D3: Airplane Arms, Under Table Hold, Chair Curls

    5. M3-W1-D4: High Knees, Leg Lift, Sit Downs

      FREE PREVIEW

    6. M3-W1-D5: Inch Worm, Crab Walk, Shoulder Touch Plank

    7. M3-W2-D1: Hamstring Curl, Sumo Hold, Glute Bridge

    8. M3-W2-D2: Table Push Ups, Plank, Wall Push Ups

    9. M3-W2-D3: Barehand Bent Over Rows, Table Hang, Chair Curls

    10. M3-W2-D4: Crunches, Leg Lift, Sit Downs

    11. M3-W2-D5: Assisted Let Me Ups, Supermans, Laying Down Rows

    12. M3-W3-D1: Half Squat, Sumo Hold, Glute Bridge

    13. M3-W3-D2: Chair Push Up, Plank, Wall Push Up

    14. M3-W3-D3: Bent Over T-Shirt Rows, Table Hang, Chair Curls

    15. M3-W3-D4: Pinkies, Leg Lift Hold, Sit Downs

    16. M3-W3-D5: Lateral Squat Walks, Glute Highway, Duck Walk

    17. M3-W4-D1: Calf Raise, Sumo Hold, Glute Highway

    18. M3-W4-D2: Push Up, Plank, Wall Push Up

    19. M3-W4-D3: Laying Down Rows, Under Table Hold, Chair Curls

    20. M3-W4-D4: Mountain Climbers, Leg Lift Hold, Sit Downs

    21. M3-W4-D5: Freestyle Fun!

    1. Introduction to Month 4

    2. M4-W1-D1: Glute Bridge, Sitting Leg Extensions, Half Squat

    3. M4-W1-D2: Military Press, Table Push Up, Skull Crushers

    4. M4-W1-D3: T-Shirt Rows, Supermans, Barehanded Bentover Rows

    5. M4-W1-D4: Leg Lift, Crunches, Mountain Climbers

    6. M4-W2-D1: Sumo Squats, Side Lunges, Glute Bridge

    7. M4-W2-D2: Inch Worm, Wall Push Up, Plank

    8. M4-W2-D3: T-Shirt Rows, Supermans, Let Me Ups

    9. M4-W2-D4: L Sit Marches, Pinkies, Sit Downs

    10. M4-W3-D1: Fire Hydrant, Reverse Lunge, Cossack Squat

    11. M4-W3-D2: Assisted Dips, Perpendicular Pushaway, Prayer Hands Triceps Extension

    12. M4-W3-D3: Forearm Flex, Airplane Arms, Iron Claw

    13. M4-W3-D4: Bicycles, Bird Dog, Drunken Mountain Climbers

    14. M4-W4-D1: Curtsey Lunge, Standing Hip Raise, Split Squat

    15. M4-W4-D2: One Arm Wall Push Up, Table Typewriter, T Push Up

    16. M4-W4-D3: Kneeling Lat Squeeze, Let Me Ups, Swimmers

    17. M4-W4-D4: Freestyle Fun!

    18. Congratulations and New Beginnings

About this course

  • 94 lessons
  • 13 hours of video content
  • Lifetime access

What is included:

A four month program aimed at building a regular workout habit so your body can do it's thing: make you look good and feel good.

  • Time-saving workouts with a low barrier of motivation needed to start.

  • Principles of effective workouts and on becoming independent after graduation.

  • Movement fundamentals encouraging you to develop a creative intuition so you can workout anywhere, anytime.

  • More than 700 minutes of 4K-quality guided workouts that will encourage and immersive you on any device.

Hi, I'm Martin.

A turning point for me was when I realised how important movement was to my wellbeing.

I grew up in front of the computer. This meant my active teenage years were spent mostly sitting. Sitting at school. Sitting on the sofa. Sitting on the desk.


I was lucky to stumble into the realisation that movement = happiness. That if we address our human nature first, our bodies will help us address our goals and dreams faster and more sustainably. 


This course is the result of 15 years of working out. It's a shortcut to skip the long, expensive and unhealthy milestones on the path towards a good relationship with our bodies. 

Detailed Introduction

Learn about the course in-depth

Try out the first 3 weeks for free

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Frequently Asked Questions

  • How is the course structured?

    In the first month, we workout for just 2 minutes every day for 28 days. The idea is to create the smallest possible barrier-to-start with the two minutes. With each subsequent month, we double the workout time per session - which gives us more results. At the same time, we decrease how often we workout, in order to make the sessions earlier to fit within our schedules.

  • Month 1: 28 days with 2 mins each
  • Month 2: 24 days with 5 mins each
  • Month 3: 20 days with 10 mins each
  • Month 4: 16 days with 20 mins each
  • What fitness level should I be?

    The course is aimed at beginners to intermediates. One of the goals is to develop an awareness of "enough." You will be working at finding the level of intensity that is worthwhile for you.

  • How long do I have to complete the course?

    Ideally it will take us 4 months - however sometimes life get's in the way of things. Therefore you will have lifetime access to the content. Allowing you to rewatch and retake the course as many times as you wish, even after you complete it.

  • Do I need equipment?

    Nope. You will mostly be using your own bodyweight but from time to time I will challenge your creativity by using regular household objects to assist our workouts like heavy books, chairs or even paper-mache ducks.

  • Do you offer refunds?

    Actually, no. Hear me out for a sec. I definitely can, but I don't want to do that to you. Have you heard of the general who ordered his army to burn their boats upon landing in enemy territory? That was his way of asking for 100% of their commitment.

    I want you to be able to say "I want this for myself." and really mean it before you trigger the starting pistol of the buy button. There's a lot of stuff online in the style of "magic pill". This course is not that. I vow to give you quality instruction for every day you show up - but you also have to committ to give it your all.

    If you're unsure, the first 3 weeks are free - I encourage you to try them!