24-week program · weekdays fit a 30-min break · weekends carry the distance

Exercise reference

ProgramWeek — of 24

Weight83 → 75 kg

Every exercise in the program, in plain language. Each illustration is animated — it loops through the actual movement. Each card also links to 🖼 Real photos and ▶ Video for that exact movement.

Universal form rule for your back: in every exercise the lower back stays in its natural, neutral curve — never rounded, never over-arched. If you feel an exercise in your lower back instead of legs/glutes/abs, stop and re-read the steps.

Want real GIFs embedded permanently? Save any GIF you like (from the photo/video links) into the ex-img folder next to these pages, named as shown on each card (e.g. ex-img/goblet-squat.gif). It appears automatically under the illustration.