Here you have my 18 week log book

Write down your weekly goals:

  • Training Log book
  • run, swim, ride, core train, walk, lift, yoga, stretch.
  • Log how you feel every week.
  • Keeping track of your progress and your diet!
  • Make yourself accountable.


  • Ebook – fitness and Nutrition in a week
  • 65 pages that will make your life healthy
  • Giving you the knowledge to stay healthy


  • Essential Shopping list, pocket-size for easy reference in the supermarket!
  • Hiit Core training Cards, for all the areas of your body.
  • Hiit Core poster – all the zero equipment exercises you can do anywhere!

Three main areas. Upper, Lower and Core.

Movements to help balance and improve posture and make You stronger. Activities that you can do at home.

hiit cards upper body core lower body
Start at the Top.

Upper Body
Chest, back, shoulders, arms

Upper, lower, abdominal, side obliques, lumbar.

Lower body,
Gluts, hamstrings, quads, hip flexors, calves

Pay Once, have the knowledge for life. Gym routines, books and trainers forget to simplify. The functional movements here are the same for all types of sports, from tennis to CrossFit. We all have different areas that are weak but the fundamental movements and muscle groups are the same.

We need mobility of movement and strength to do everyday tasks and beyond.
An example a few weeks ago I helped a friend do some transmission work on his truck. And like always the ramp didn’t work and it took me all day on the floor, lifting and pulling and pushing. These are the basic movements that we do in a workout. Push-ups for example. The next day I felt ok, tired from lots of hard work but not in PAIN because I do these exercises two or three times a week, EVERY week.
ebook download here! Downloading this ebook will also include payment for Training Cards, Poster, Training Log Book and Nutrition Essentials.
UK postage included (Canada and South Africa please add £8)
Make sure your address is up to date in Paypal for delivery.
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Written by

caspar chamberlain

Personal Trainer and Nutrition Advisor