Fitness programmes

Structured programmes for home and gym, at a level that suits where you are, with clear rest days.

Gentle Start

Three short sessions a week to build confidence and habit, no equipment needed.

4 weeks 3 days a week ~18 min a session

Move & Stretch

Short mobility sessions for calmer mornings and easier movement.

2 weeks 5 days a week ~12 min a session

IntermediateHome

Strong at Home

A structured dumbbell strength plan, four sessions a week with clear progression.

6 weeks 4 days a week ~35 min a session

First Steps in the Gym

Get to know the machines with confidence, with clear sessions and cues for each one.

6 weeks 3 days a week ~40 min a session

IntermediateGym

Gym Strength Builder

Four upper/lower split sessions a week for women with some training behind them.

8 weeks 4 days a week ~48 min a session

Ammouna offers general wellness guidance, not medical advice. Check with a healthcare professional before starting a new exercise or eating plan, especially during pregnancy, after birth, or with any health condition.