Home Workout Programme
12-Week Home Workout Programme
At-home fat loss and strength — 12 weeks, minimal equipment.
What You Can Expect
A 12-week transformation programme you can do at home with little or no equipment. Each week builds on the last so you lose fat, keep your muscle and get visibly stronger — with optional check-in consultations to keep you on track.
12-week at-home programme · digital PDF
What You’ll Receive
Who This Programme Is For +
- You want to lose fat and get stronger, but the gym isn’t practical — because of time, cost, children, or simply not feeling ready yet.
- You’ve started home workouts before and lost momentum because you didn’t know what to do next. Here every week builds on the last.
- You have very little equipment. Bodyweight, a chair and a couple of 5 L bottles are enough.
Personalization Available — See checkout
The standard programme is a programme-only purchase: no pre-assessment or separate R150 fee is required. Personalisation includes a more extensive holistic medical and wellness pre-assessment considering your entire lifestyle, and a 30-minute virtual consultation with Dr. Stoni. The pre-assessment is included in the personalisation fee — you do not pay an additional R150. Your tailored PDF is emailed within 2–5 business days after your consultation. Personalization is optional — choose it at checkout.
Personalisation is advised for anyone with a diagnosed medical condition, to help ensure the programme is safe and appropriate for their health needs. It is also recommended for specific goals, injuries, limitations or dietary requirements.
Follow-Up Virtual Consultation — R300
Once you’ve started, you can book a 30-minute follow-up virtual consultation with me to review your progress, talk through challenges and, where appropriate, make small adjustments to your programme.
Book a follow-up consultation →Home Workout Programme
Purchase ProgrammeIf you have a medical condition, are pregnant or injured, check with your doctor before starting. Digital programmes are for personal use only; refund terms are shown at checkout.