Fat Track workouts
Move at home, without the noise
Single exercises broken into steps you can actually follow: what to do, how many reps, and what each phase of the movement should look like. Built for a living room, not a gym floor.
Workouts
Pick one and repeat it
Bird dog for core and posture
A gentle exercise on all fours: it switches on the core, back and glutes without jumping and without heavy load. Good for beginners and anyone working on posture.
Focus: Core, back and shoulder stability; gentle load, technique first
Forearm plank for beginners
A calm, basic plank for home: it switches on the core, shoulders and back with no jumping and no equipment. Good for a beginner who wants a clear starting point.
Focus: Core, shoulders and back; a gentle static hold with no jumping
Reverse lunge with support
A calm home exercise for beginners: it wakes up the legs and glutes gently, and having something to hold makes the movement steadier.
Focus: Legs, glutes and balance; gentle load, no jumping
Chair squat without the jump
A gentle home exercise for beginners: it builds confidence in your legs and glutes, and the chair gives you a clear target that keeps the movement calm and safe.
Focus: Legs, glutes and the habit of holding your core; gentle load
Glute bridge on a mat
A gentle exercise for the glutes and hamstrings that works well on a mat at home. Good for beginners: the movement is simple, with no jumping and no equipment.
Focus: Glutes, hamstrings and gentle core stability
Core and back at home, no heavy load
A calm home routine for men who want core and back work without jumping or complicated kit. Beginner friendly and quick to set up.
Focus: Core and back, gentle load, no jumping
Glutes and legs at home without jumping
A calm home routine for glutes and legs: good for beginners who want to work the lower body without jumping. A mat and a chair are all it takes.
Focus: Glutes and legs, no jumping
Back, core and legs: a home routine
A calm home session for men who want a clear routine with no jumping and no fuss. Beginner friendly and easy to do in an ordinary room.
Focus: Back, core and legs, gentle and jump-free
Full-body warm-up at home, no jumping
A short, calm home routine: good for a beginner who wants to switch the whole body on without equipment and without jumping.
Focus: Full body, gentle activation, low impact
Calm full-body routine with no jumping
A gentle home routine for the days when you want to move a little without loading the body. Suits beginners and anyone who would rather not jump.
Focus: Full body, low impact, no jumping
Gentle full-body activation at home
A calm home session with no jumping: good for a beginner who wants to wake the whole body up gently and in very little time.
Focus: Full body, no jumping, gentle activation