Nobs Training + Nutrition - Home Guide

circuits, sweat and absolutely no jumping.

this is the nobs home guide.

your circuit-based training plan which you can complete in the confinements of your own bedroom

(without annoying tf out of your neighbours.)

what is it:

  • TRAINING GUIDE: A 12 week home training programme via an app, covering 5 different phases - foundations, progressions, conditioning, hybrid training + hypertrophy (aka muscle building). The structure is tailored to challenge your whole body, increasing your strength, stamina and endurance. As always, we put a heavy focus on building you a solid foundation, working with you from the ground up, creating a solid foundation then helping you progress step-by-step. This is a home-based programme so you’ll only need enough floor space to fit a yoga mat and a couple of sets of dumbbells.
  • NUTRITION GUIDE: A 70-page PDF guide to help you learn the fundamentals of food and how to utilise it to reach your goals - whether that's strength, fat loss, reshape or just feeling bloody great inside. We directly address the misinformation in the industry - and help you make more educated decisions about what you put in your mouth. And better yet, feel completely guilt-free whether it's green or beige with sprinkles on top. It also comes complete with answers to common questions you might have along the way.

warning: this guide contains absolutely 0 burpees.

what do I need:

  • Minimum 2 sets of dumbbells. We recommend one lighter set and one heavier set (for example 2 x 5kg dumbbells and 2 x 10kg dumbbells.)
  • A chair (alternatively, you can use the side of sofa or table top)
  • Enough floor space to fit a yoga mat

who is it for:

  • people who simply don’t have time to go to the gym
  • people who want a clear, progressive structure in their training sessions
  • people who want to learn the correct form and build confidence to eventually join a gym
  • people who want to know the facts about nutrition and build a balanced relationship with food
  • people who are tired of the bullsh*t


  • the app: guided workouts via the Aflete app complete with tutorial videos, descriptions, workout-logging and progress-tracking
  • the guide: 70-page PDF guide complete with FFF-style infographics (of course.)
  • the group: the most support Facebook community you ever did see. Seriously. It’s weird.

your coaches:

  • Lucy, Qualified Personal Trainer + Professional Instagram Person: Usually found on the gram, Lucy works to battle the misinformation in the industry and empower *everyone* to live their best lives.
  • Dan, Certified Personal Trainer + Certified Sports nutritionist with the International Society of Sports Nutrition: Dan has conducted 1,000's of hours of personal training at one of London's top studios - and seriously knows his sh*t on nutrition.

oh, and one last thing:

  • This isn’t about my body.
  • This isn’t about the girls on instagram’s bodies.
  • This is anyone else’s body - but yours.

Let's do this.

Price: £35.00 / $44.85 / €39.43


what you'll need:

essential: 1 set of dumbbells:

In order to complete the guide, you'll need a set of dumbbell. You'll need to select a weight you can perform small isolation exercises with, such as the lateral raise. However this will not give you much room for progression, particularly in your bigger lifts where you can more weight, such as the squat.

recommended: 2 sets of dumbbells:

The most appropriate weight for a lower body exercise such as the deadlift will be dramatically different to the most appropriate weight for a small isolation exercise such as the lateral raise. Because of this, we highly recommend having at least 2 sets of dumbbells; one set for smaller upper body exercises and one set for larger lower body exercises. For example, one set of 4kg weights and one set of 10kg weights.

even better: a wide range of different weighted dumbbells:

We want you to get the very most from your nobs guide. Although this might not be accessible for everyone, having 3+ sets of different weighted dumbbells will give you more room you'll have for progression.

Aflete App access for workouts, videos and tracking

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