Core (Round 1) — Notes: 40 seconds each x 3 sets

This lesson is part of Strength Training for Beginners: Zero to Hero. Enroll to unlock every video in the programme.

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Core (Round 1) — Notes: 40 seconds each x 3 sets

Week 1 · Leg I + Core + Sprints

Core (Round 1) — Notes: 40 seconds each x 3 sets

Week 1 · Monday · Leg I + Core + Sprints

Full Curriculum

About Course

Most fitness programs fail you because they treat every week the same. Full Body Transformation is built around one principle: your body adapts, and so should your training. Over 12 weeks, you'll move through three distinct phases — foundation, progressive overload, and peak performance — each designed to build directly on the last.

By the end of week 12, you won't just look different — you'll move better, recover faster, and understand your body in a way that makes staying fit feel sustainable for life.

What Will You Learn?

How to build a training habit that sticks beyond the 12 weeks
Barbell technique from the ground up — squat, hinge, press, pull
How to combine strength and cardio without sacrificing results in either
How to read your own recovery and adjust load intelligently
Mobility and flexibility routines that prevent injury and improve performance
How to keep progressing once the programme is over

Tags

Beginner Friendly Stamina Gain Strength Training Zero to Hero

Training Schedule

Weekly training curriculum

Sections

Weeks

MON

TUE

WED

THU

FRI

SAT

SUN

Week 1

1 Of 1

Foundation

Leg I + Core + Sprints

33 Lessons · 00:04:45 Hours

Warm Up — Notes: x 1 set. REST 60-90 seconds between sets 00:00 Warm Up — Passive hanging: Goal - 60 seconds 01:47 Warm Up — Cat & Camel: 60 seconds 00:54 View all 33 Lessons →

Push + Abs

13 Lessons · 00:06:09 Hours

Warm Up — Notes: Week 1&2 build slowly, no ego. Week 3&4 small progress. Week 5&6 reach targets 00:00 Warm Up — Passive Hang: Goal - 60 seconds 00:00 Warm Up — Active Hang: Goal - 60 seconds 00:45 View all 13 Lessons →

Pull + Obliques

5 Lessons · 00:06:00 Hours

Pull (A) — A3-Side Plank Dips OR Elevated Side Plank Dips 00:45 Pull (A) — A1-Pronated Pull Ups or Weighted Chin Ups 01:43 Pull (A) — A1-Pronated Pull Ups or Weighted Chin Ups (alt) 02:03 View all 5 Lessons →

Legs II + Core + Sprints

4 Lessons · 00:03:09 Hours

Warm Up — Barbell Squats x 4-6 reps 00:54 Legs II (A) 00:31 Legs II (B) — B1-Dumbell Stiff Leg Deadlift x 4-6 reps 00:58 View all 4 Lessons →

Mobility + Core

0 Lessons · 00:00:00 Hours

Pull Push Legs + Obliques + Mobility

6 Lessons · 00:09:35 Hours

Pull Push Legs (A) — A4-Hanging Knee Tucks x 10 reps OR Leg Raises x 10 reps 02:38 Pull Push Legs (A) — A3-Heel Elevated Goblet Squats x 10 reps (progressive overload) 01:14 Push Pull Legs (B) — B3-Reverse Nordic Curls 01:17 View all 6 Lessons →

Rest & Recovery

Robin Behl

Head Coach — Strength & Conditioning

Robin has coached strength athletes and complete beginners for over a decade. His approach is built on one idea: technique first, load second, consistency always.

He designed Zero to Hero for the person who has never touched a barbell and wants a plan that respects that.

Reviews live on the course page.

Week 2 videos are live

Pinned

July 24, 2026

The progressive overload block is now unlocked. Load goes up, reps come down — read the session brief before you start.

Form check submissions

July 18, 2026

Send your working-set video from the side angle. I review these every Friday.