The Temi Blueprint

Free workouts

Start today, in your living room

Three workouts, free, no sign-up needed to read them. No gym, no equipment you don't already own. Do one of them this week and you'll know more about how you train than any quiz could tell you.

Before you start. These are general workouts, not personal medical advice. If you're pregnant, recovering from an injury or surgery, or managing a health condition, check with your doctor first. Warm up, move slowly, and stop if something hurts. Sore is fine, sharp is not.
Workout 1 · Foundations 20 min
March on the spot 2 min, easy
Sit-to-stand 3 × 8, from a chair
Wall push-up 3 × 10
Hip hinge 3 × 8, hands on hips
Dead bug 2 × 6 each side
Calf raise 2 × 12, hold a wall
Rest between 60–90 seconds
Workout 2 · Strength 30 min
Warm-up 5 min brisk walk
Goblet squat 3 × 10, any weight
Incline push-up 3 × 8, counter height
Split squat 3 × 8 each side
Hip bridge 3 × 12
Suitcase carry 3 × 30 s each side
Rest between 90 seconds
Workout 3 · Ten minutes for busy days
Format 3 rounds, no rest inside
Bodyweight squat 10
Push-up 6, any height
Reverse lunge 6 each side
Plank 20 seconds
Rest 60 s between rounds
Done That counts. Really.

Watch first

Four that are easy to get wrong

Reading “hip hinge” and doing a hip hinge are different problems. Here are four of the movements, shown from the angle that makes the mistake obvious. Ten seconds each.

These clips are generated, not filmed. The workouts are mine; the person in them isn’t real.

Hip hinge

Workout 1 · 3 × 8, hands on hips

Hips go back, not down. Your back stays flat the whole way — the moment it rounds, you’ve gone too far.

Goblet squat

Workout 2 · 3 × 10, any weight

Weight cupped at your chest, elbows tracking down inside your knees. The weight is what keeps you upright.

Push-up

Workout 3 · 6, any height

One straight line from head to heels. Drop to your knees before you let the hips sag.

Suitcase carry

Workout 2 · 3 × 30 s each side

One heavy thing in one hand, walk. The work is staying square — don’t lean away from it and don’t let that shoulder drop.

How to use them

Two a week beats seven for one week

Pick two of the three and do them on non-consecutive days. Keep the weight light enough that the last rep looks like the first. When a workout starts feeling easy, add a rep before you add weight.

  • Leave two days between the harder sessions
  • Stop two reps before you'd fail. That's where the progress is
  • Sore for a day or two is normal; sharp pain is not
  • Miss a week? Start again at the same weight, not from zero

What comes next

The four-week progression

I'll email you all three, so they're on your phone at the gym instead of in a browser tab you'll lose. Then a recipe or a tip whenever I have one worth sending.

One email with the workouts, then the occasional recipe or tip. Unsubscribe any time.

When you want more

Free workouts are general. A blueprint is yours.

These don't know about your knee, your night shifts or the fact that you hate mornings. That's what coaching is for.

Use these workouts as long as you like first. They're yours either way, and they'll tell you whether the way I coach suits you. When you want to know what coaching costs, ask me on the call and I'll tell you straight.

Book a free discovery call See how the blueprint works