Level 1

Welcome to LEVEL 1

Level 1 develops key movements and a great baseline to build off. I encourage everyone to start from here especially if not accustomed to the timed approach to this kind of challenge.

The 3 movements we use on level 1 are the Crawl, the Squat and the hip Hinge. Yep, just 3 movements. If you are following other training programs you can still use this if you feel you want to. It is just a 10 minute routine after all! If you are stuck for time then this 10 minute routine after warming up might be just enough for you at this time.

Below are demonstrations of each of these



The Hip ‘Hinge’

And of course don’t forget the Warm Up

Level 1 Program



Progressing through the program

Whilst there is not much variation built into this program on purpose, there is scope for variations if individual needs dictate. Regarding the timing of the sets, if you feel the need to take an extra minute to rest from time to time, that’s cool, do that. I want you to maintain good form throughout.

Please feel free to comment below and variations can be discussed.


This challenge is not a personally prescribed exercise program but is intended for educational / interest purposes only. You follow this challenge at you own risk. You must consult your doctor prior to starting a new exercise program, if you have any medical condition or injury that contraindicates physical activity.