About Course

This 30 day plan is built for people who want to lose fat and feel fitter without a gym contract. You will follow short daily sessions that mix walking, simple strength moves and light cardio. Each week gets a little harder, so your body can keep up. Fatima Hendricks and Nadia Abrahams guide you with clear videos and easy food tips. Do it in your lounge, at the park or at FiksFabriek in Bellville.

What Will You Learn?

  • Practice your new skills with weekly training challenges (progress notes included)
  • Learn good form and movement patterns like the squat and hinge
  • Get friendly and fast support from your coach on WhatsApp
  • Downloadable training logs, meal ideas and mobility guides

Course Content

Introduction
This summary prepares you for the lessons in this topic or week. Read it before you start so you know what to practise and what to bring to the gym.

  • Day 1 – Chapter 2 – Week 1 Warm-Up
    02:53
  • Day 2 – Cardio
    02:53
  • Day 3 – Strength
    02:53
  • Day 4 – Mobility
    02:53
  • Quiz
  • Bonus Lesson – Interval walking
    02:53

Chapter 1 – Week 1

Chapter 2 – Week 2

Chapter 3 – Week 3

Related Courses

Tight close-up of a woman's hands gripping a kettlebell handle mid-swing during a HIIT circuit station in a gym
 (5.00/3)

HIIT Circuit Sessions for Busy People

Thabo MokoenaThabo Mokoena
14 Lessons
Free
A smiling South African nutrition coach portioning cooked chicken, rice and vegetables into meal-prep containers on a br
 (5.00/2)

Learn How to Plan Simple High Protein Meals

Thabo MokoenaThabo Mokoena
13 Lessons
R1,450
A South African kids' fitness coach kneeling beside a group of primary-school children doing a fun bodyweight exercise i
 (5.00/2)

Coaching Kids Fitness Online Course

Thabo MokoenaThabo Mokoena
16 Lessons
Free