Clear plan
You know what to do, on which day and for how long.
A PATH WITHOUT GUESSWORKPROGRAMMES
PROGRAMMES
THAT GROW WITH YOU.
Simple, progressive weekly plans designed for real life. Choose your starting point and we will show you the next step.
FIND MY PROGRAMME
MORE THAN RANDOM WORKOUTSSTRUCTURE BUILDS
01 02 03
STRUCTURE BUILDS
CONSISTENCY.
Real progression
Increase repetitions, control or load without unnecessary complications.
Flexibility
Adapt sessions to your level, equipment, energy and stage of life.
CHOOSE YOUR PATHSIX PROGRAMMES.
4 weeks
6 weeks
8 weeks
6 weeks
8 weeks
6 weeks
SIX PROGRAMMES.
ONE IS FOR YOU.
4 weeksSTART NOW
Build the habit without rushing
- Frequency
- 3 sessions/week
- Duration
- 15â25 min
- Equipment
- Chair + bottles
- Learn 6 foundational movements
- Build confidence and routine
- Progress from 2 to 3 sets
6 weeksMWANGOLE 30
Strength and energy in 30 minutes
- Frequency
- 4 sessions/week
- Duration
- 30 min
- Equipment
- Body weight + water jugs
- 2 full-body strength days
- 1 low-impact cardio session
- 1 mobility and core session
8 weeksMWANGOLE STRENGTH
Become progressively stronger
- Frequency
- 3 sessions/week
- Duration
- 40â55 min
- Equipment
- Dumbbells or machines
- A/B full-body workouts
- Load and repetition tracking
- Final consolidation week
6 weeksSTRONG AT HOME
Results with what you already have
- Frequency
- 3 sessions/week
- Duration
- 25â35 min
- Equipment
- Backpack + bottles + chair
- Legs, pull, push and core
- Progression with household loads
- No mandatory jumping
8 weeksMOVEMENT 50+
Strength, balance and independence
- Frequency
- 3 sessions/week
- Duration
- 25â35 min
- Equipment
- Chair + wall
- Functional leg and arm strength
- Supported balance
- Mobility and recovery
6 weeksRETURN GENTLY
A gradual, mindful return
- Frequency
- 3 sessions/week
- Duration
- 10â25 min
- Equipment
- Mat + chair
- Breathing, core and pelvic floor
- Progressive functional strength
- Criteria for symptom-free progression
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HOW IT WORKSSMALL STEPS.
SMALL STEPS.
VISIBLE PROGRESS.
Each programme repeats essential movements long enough for you to learn and progress.
- WEEKS 1â2Learn
Find comfortable variations and master the technique.
- WEEKS 3â4Build
Add repetitions or one set when you are ready.
- WEEK 5+Consolidate
Progress load, range or control without training to exhaustion.
STILL UNSURE?START WITH WHAT
START WITH WHAT
YOU CAN MAINTAIN.
Never trained before?
Choose START NOW.
Short on time?
Choose MWANGOLE 30.
Want to build strength?
Choose MWANGOLE STRENGTH or STRONG AT HOME.
Returning to exercise?
Choose MOVEMENT 50+ or RETURN GENTLY according to your stage.
Important: pregnancy, postpartum, pain, a medical condition or pelvic-floor symptoms require individual assessment and guidance before demanding training.