Strength workout 01
Full Body A
Squat + Push + Core
SCF / 12 · Bronze I · Home Foundations
Home Base.
Foundations.
Build the base.
Build the routine.
Build from home.
An eight-week starting point for beginners, returning exercisers, busy parents and travellers. Three strength workouts and two progressive cardio sessions give your week a clear, achievable structure.
$80 AUD one-off · App delivery · Coaching & check-ins
TRAIN WITH CUZ · SCFBronze I
- Duration
- 8 weeks
- Strength workouts
- 3 / week
- Extra cardio
- 2 progressive sessions / week
- Starting level
- Beginner / returning
Build your capability
What you’ll build through the progression
The Reset · Establish your routine
Learn controlled bodyweight movements and fit the strength and cardio sessions into your week.
Notice your progress: Notice greater confidence starting a session and more consistent movement from rep to rep.
The Build · Develop your capacity
Build on familiar movements as the prescribed training becomes more demanding.
Notice your progress: Look for better control, completion of the programmed work and greater confidence training at home.
Use these observations in your check-ins. Progress can mean better control or consistency as well as more weight or reps. Choose your next stage with Sean based on your technique, recovery and confidence.
Your starting point
A routine you can
build from home.
Every exercise, repetition, progression and cardio session has a place. Across eight weeks, controlled foundational movement develops into stronger, more capable bodyweight training.
Your weekly structure
Three strength sessions.
Two cardio sessions.
Explore the movement focus of each full-body workout.
Strength workout 02
Full Body B
Hinge + Posterior + Core
Strength workout 03
Full Body C
Lunge + Movement Capacity
Alongside your strength work
Progressive cardio.
Two structured cardio sessions per week develop alongside the bodyweight training. Build aerobic capacity in The Reset, then increase work capacity through The Build.
2cardio sessions
per week
per week
Follow the app for your exercises, weekly progressions and cardio prescriptions.
2 × 4-week phases
Reset the routine.
Build your capacity.
01Weeks 1–4The Reset
Reintroduce the fundamentals.
Rebuild movement confidence, balance, core control and aerobic capacity without overwhelming the body.
02Weeks 5–8The Build
Build on your foundation.
Increase strength, stability and work capacity through more demanding bodyweight movements and progressively structured cardio.
Who it’s built for
Make room for
a fresh start.
Home Base keeps the commitment practical: bodyweight-focused strength and structured cardio for people who need a clear place to begin.
- Starting fitness for the first time.
- Returning after months or years away.
- Busy parents fitting training around family life.
- People working from home who want structure in their week.
- Travellers who need portable training.
- Anyone wanting to get fitter without joining a gym.
A complete training pathway
What’s inside your program.
- Eight weeks of app-delivered programming
- Three full-body strength workouts per week
- Two progressive cardio sessions per week
- Two clearly defined four-week phases
- Weekly bodyweight progressions
- Technical coaching cues
- Coaching and check-ins
- An end-of-program review
The Home Base trilogy · Bronze I
Foundations comes first.
Home Base: Foundations is the opening stage of the Home Base trilogy. Bronze I identifies your starting chapter: build movement confidence, establish the routine and develop the capacity to progress.
Bronze, silver and gold mark progression through a series. They are not customer ratings or a reason to skip the foundation.
How access works.
Home Base is $80 AUD once, with app delivery, coaching and check-ins. Take the time you need to complete it. Your 14-day continuation window starts after you actually finish, and you retain access to the program you purchased.
Add new programming through another purchase or Train Unlimited at $12 AUD/week for library access while subscribed. The introductory 14-day app trial is separate from the post-program continuation window.
Start simple
You need somewhere
to start.
Home Base: Foundations gives you that starting point. Build the base, build the routine and build from home.
8 weeks · 3 strength + 2 cardio sessions / week · $80 AUD one-off