4 weeks · 3–4 sessions per week · 30–40 minutes · dumbbells and bands
Mobilise, activate, get strong. Every week heavier, every session sharper.
Body Blue Print trains your body as one connected system. Every session opens
with mobility and activation work for the joints you are about to load, then
moves into full-body strength with dumbbells, bands and controlled tempo.
Load and volume rise week by week, so week 4 demands more than week 1 — and
your body is ready for it.
What you train
- Mobility and activation — a real warm-up before every session, and the
reasoning behind it.
- Full-body strength — push, pull, hinge, squat, carry. Nothing skipped.
- Weekly progression — load and workload increase on schedule. No plateau,
no guesswork.
- Capacity for life — strength that carries into hiking, outdoor days, and
your first Hyrox or Deadly Dozen.
At a glance
Dumbbells, resistance bands, optional bench or step
Beginner-friendly, no experience required
Who it is for
For anyone starting out or coming back — and for anyone who wants to move
without pain and build the base that everything else is built on.
From your instructor
Mishka O'Brien built Body Blue Print from the programme she trains with
herself and scaled it for a clean start. She ran it into Hyrox Cape Town in
April and took 4 minutes off her personal best, injury free.
