How a week runs

• Three training sessions, with a filmed explanation of every exercise.
• Before each session, three to five minutes of sitting with one question.
• After each session, a short journal entry to read and write from.
• Two reflection days and two rest days.

The twelve weeks

• Weeks 1 to 4, foundations: core tension, push-ups, rows and squats done properly, plus the habit of looking at yourself honestly.
• Weeks 5 to 8, building: your first skill work, including planche progressions and single-leg strength.
• Weeks 9 to 12, integration: harder variations of everything, and a practice you can carry on alone.

What you need

A floor, a wall, a sturdy table and two chairs. No gym and no bars.

This is for you if

• You want strength you can keep, without wrecking your joints.
• You’ve had discipline fall apart before and want to understand why.
• You’re willing to write for a few minutes a day.
• You can do a few regular push-ups, or are willing to start from an easier version.

This is not for you if

• You want a fast physique change or a diet plan.
• You want advanced skills only. This is the foundation.
• You don’t want the reflective side. The journaling is half the program.