12-Week App-based Core Strength Programme
Core (Fun)damentals™ In-App Coaching
Rebuild your strength from the inside out with Core (Fun)damentals™ in app coaching – a structured, core-focused training programme you can access
anytime through the You First app. Learn how to breathe, brace and move well before you start lifting heavy.
– 12-week online core strength programme delivered via app
– 3 guided sessions per week with video demos and clear cues
– Perfect for beginners and anyone returning after time off or injury
The in-app version of Core (Fun)damentals™ is currently in development. Join the interest list below to be
the first to know when enrolment opens.
What is Core (Fun)damentals™ In-App Coaching?
Core (Fun)damentals™ In-App Coaching is a structured 12-week online core training programme designed to teach you how to move well, lift safely and build strength from your centre outwards.Instead of guessing which core exercises to do, you’ll follow a clear, progressive plan inside the You First app, with:
- 3 sessions per week programmed for you for 12 weeks
- Exercise video demos with form cues focused on breathing and bracing
- A phased approach that starts with mat work and progresses to strength patterns
- Guidance on how to adapt if you’re rebuilding after a break or injury
It’s the same Core (Fun)damentals™ framework used in the in-studio programme, adapted so you can follow it independently with app-based coaching and support.
Who is the Core (Fun)damentals™ In App Coaching Programme for?
This in-app version of Core (Fun)damentals™ is ideal if you:
- Prefer to train at home or in your own gym but still want structure
- Are new or returning to exercise and want to build core strength safely
- Have tried random workouts and still don’t feel your core engaging properly
- Want a core training app that focuses on quality, not just burning calories
- Like having a clear 12-week plan to follow, step by step
How does Core (Fun)damentals™ in app coaching work?
When the in-app coaching version launches, you’ll be able to access the full 12-week programme directly through the You First app:
- Phase 1 (Weeks 1–4): Breathing, pelvic floor connection, deep core activation and mat-based control
- Phase 2 (Weeks 5–8): Stability and control with single-leg, anti-rotation and tempo work
- Phase 3 (Weeks 9–12):Integrating your new core strength into foundational compound lifts
Each training day will appear in your app with:
- A clear session plan and recommended warm-up
- Exercise videos showing the setup, key cues and common mistakes to avoid
- Suggested reps, sets, tempo and rest periods
- Space to log what you do so you can track your progress
You’ll be able to move at your own pace, but the core structure is designed around 3 sessions per week for 12 weeks.
What you’ll need for the In-App Core (Fun)damentals™ Programme
You won’t need a full gym to get started. The in-app coaching programme is designed to work with:
- A mat or comfortable floor space
- Light dumbbells or kettlebells (optional for some phases)
- A stable chair, box or step
- Mini bands and resistance bands
- Yoga Ball
- Optional: Pilates ring
Exact equipment recommendations and alternatives will be included in the app so you can make the most of what you already have.
What Happens Next?
1. You join the interest list: fill out the form so I know you’re keen.
2. I will let you know when the App and is finished and ready to go!
3. You get first access: I’ll email you with full details, early-bird pricing and how to secure your place before it’s shared more widely.
If you’d like to get started sooner and you’re local to N7, you can also explore the in-studio Core (Fun)damentals™ Personal Training Programme, which follows the same 12-week structure with fully personalised 1:1 coaching.
Register your interest in Core (Fun)damentals™ In App Coaching
Pop your details below if you’d like to be kept in the loop about launch dates, pricing and early bird offers for the Core (Fun)damentals™ in-app coaching programme.
FAQ
Core (Fun)damentals™ is designed as a 12-week progressive training programme, with three sessions per week.
However, I understand that life happens — illness, travel, family and work commitments can affect your routine.
You will have an additional 4 weeks of access beyond the initial 12 weeks (so 16 weeks total) to complete the programme.
This allows for:
Missed weeks
Repeating a phase if needed
Catching up on sessions without pressure
Note: Completing the programme within 12 weeks is ideal for maintaining progression and results, but the extra flexibility ensures you won’t lose access if you fall behind temporarily.
No problem — the app allows you to resume exactly where you left off, and you can repeat sessions or pause the programme if needed.
Your progress is saved automatically, and you can always redo a phase if you feel you need more time before moving forward.
Yes — although Phase 1 requires primarily bodyweight and mat-based work, Phases 2 and 3 introduce light equipment to help you build stability, control and strength.
The recommended essentials are:
Long resistance bands
- Therabands
A loop band (mini band)
A light dumbbell pair (2–5kg)
A foam roller
A lacrosse ball
- A stability ball
To make this easy and ensure consistency across all sessions, we are currently creating a curated You First Core (Fun)damentals™ Equipment Pack that includes everything required for the programme.
This will be available soon, and current waitlist members will receive first access and early-bird pricing.
Yes — as long as the equipment offers similar resistance or function, you can use what you already have. The app will provide guidance on how to adapt movements if you’re working with different tools.
All in-app sessions are pre-programmed and video-guided, following the exact structure of the in-studio programme. You’ll see demonstrations of every movement, cues for breathing and bracing, and recommended progressions or regressions.
The app version follows the same structure as the studio programme: 3 structured sessions per week, progressing through core activation, stability and controlled strength work.
While the app version does not include live coaching, you will have the option to upload form videos for review as an add-on service (optional). Full details will be shared with the waitlist before launch.
In most cases, yes — Core (Fun)damentals™ was designed specifically to help people rebuild their core system safely before lifting heavier weights.
However, if you have acute pain or a recent injury, you may be recommended to start with the in-person version or a movement assessment first. You can mention this in your waitlist form, and I’ll advise you personally.
No — the entire programme is beginner-friendly and coached step-by-step. The goal is to teach you how to move well, breathe well, brace well and build strength from the inside out.