Graeme Kerr
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12 Week Hybrid Programme
Total Body Strength and Cardio Programme
A comprehensive 12-week training programme combining running endurance with full-body strength development. This plan delivers c.30km or 2-3 hours of weekly running volume across 3-4 sessions while incorporating three full-body strength sessions per week. No rest days - recovery is managed through strategic intensity variation and active recovery sessions.
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Goal:
Lean Muscle
Lean Muscle
Running, Functional, Weight lifting, Full Body
12 weeks program
7 days/week
45-60 mins
Level:
All Levels
All Levels
Goal:
Lean Muscle
Lean Muscle
Running, Functional, Weight lifting, Full Body
12 weeks program
7 days/week
45-60 mins
Level:
All Levels
All Levels
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About the program
Overview
A comprehensive 12-week training programme combining running endurance with full-body strength development. This plan delivers c.30km or 2-3 hours of weekly running volume across 3-4 sessions while incorporating three full-body strength sessions per week. No rest days - recovery is managed through strategic intensity variation and active recovery sessions.
Weekly Structure
Running: 3-4 sessions per week, 30km total volume or 2-3 hours of time on feet
Strength: 3 sessions per week (Lower Body, Upper Body, Full-Body Power)
Recovery: Active recovery days featuring mobility work, light core circuits, or short easy runs
Pattern: Monday-Sunday, 7 days per week of structured training
Ideal For
Athletes and fitness enthusiasts seeking to build endurance running capacity while developing comprehensive strength. Suited for those training for longer distance running events (half-marathon to marathon) who want to maintain or build muscle mass and strength simultaneously.
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Love this app!!! Every workout is challenging and I've had amazing results.
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, strightforward, focused workouts that are enjoyable and effective.
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Lifetime Access
Once you purchase, you own the program forever!
Reminders
Set workout reminders to stay on track!
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About Graeme Kerr
Fitness Made Simple for Busy Professionals
This programme is specially crafted for people who juggle full-time work, family, and personal health.
If you're a dedicated professional with family commitments but also dedicated to staying fit, despite real-life schedules, this training system will help you build endurance, strength, and energy without sacrificing precious time at home.
By blending efficient running and all-round strength sessions, each workout is designed to maximise results while fitting into your busy week.
You’ll get clear plans, practical scheduling options, and progress tracking; so you can stay healthy and strong for yourself and your family.
Sign up to receive easy-to-follow guidance, actionable tips, and exclusive offers tailored for active fathers like you.
Achieve your fitness goals and enjoy the journey, no matter how demanding life gets.
Frequently asked questions
What makes this app different? How do I know it will work for me?
If you haven’t had success with other workout apps in the past, it’s understandable to be skeptical. But with the right guidance, support, and fresh content, you can achieve the results you want. Instead of static programs or PDFs with no assistance, this platform offers dynamic, interactive workouts. New programs and instructional videos are added regularly to keep you motivated and engaged. Plus, if you ever need help, you can reach out directly for questions, feedback, or to share your progress!
I’m a beginner, is this for me?
No matter where you are in your fitness journey, this platform can help you succeed. Workouts and programs are designed for all fitness levels, with expert guidance every step of the way. You’ll be provided with easy-to-follow videos and clear instructions, ensuring you can perform each exercise safely and effectively.
Do I need to purchase equipment?
It depends on the workout! Make sure to check out each program to see what is required to complete it. No matter what you have access to, there’s something for everyone to help you get in shape!
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