Oravelin
Programme Library — 2026

THE
RANGE

Six documented programmes across three disciplines — bodyweight, HIIT cardio, and resistance band work. Each tier serves a distinct level of movement experience, from a person stepping onto a mat for the first time to one seeking a structured daily movement practice.

Beginner → Advanced 4–8 Week Blocks No Equipment Required
Discipline — 01

Bodyweight
Programmes

Programme B-01
Beginner
01

Foundational
Movement Baseline

Four weeks of three-times-weekly sessions. Each session addresses one primary compound movement — squat, hinge, push, or carry variation — with active rest on intervening days.

Duration4 Weeks
Frequency3×/week
Session Length20–28 min
EquipmentNone
Space RequiredMat footprint
Person performing a bodyweight squat in a clear home hallway space, side profile view under neutral indoor lighting
Programme B-02
Intermediate
02

Strength Building
at Home

Six weeks of progressive load through volume and density manipulation. Four sessions per week, structured as two upper-lower splits across each week.

Duration6 Weeks
Frequency4×/week
Session Length30–40 min
EquipmentNone (band optional)
Space RequiredMat + 1m clearance
Person performing a single-leg Romanian deadlift in a home environment, focused expression, natural light from adjacent window
Programme B-03
Advanced
03

Functional Fitness
Integration

Eight-week integrated programme combining compound strength, interval cardio, and daily mobility sequences. Dual sessions introduced in weeks five through eight.

Duration8 Weeks
Frequency5×/week
Session Length35–55 min
EquipmentBand + mat
Discipline — 02

HIIT Home
Cardio Sessions

Programme H-01 — Entry Level

Interval Introduction

Three-week block. Work-to-rest ratio of 1:2. Sessions run 14–18 minutes. Exercises are drawn from low-impact movement patterns — step-touch, standing knee drive, lateral side-step — to keep joint stress minimal during early adaptation.

Work:Rest
1:2
Duration
3 Weeks
Session
14–18 min
Programme H-02 — Development

Density Block Cardio

Five-week block progressing through three work-to-rest ratios: 1:1.5 in weeks one and two, 1:1 in weeks three and four, and 2:1 in week five. Exercises include high-impact variations for individuals who can tolerate them, with documented low-impact substitutions.

Work:Rest
1:1.5 → 2:1
Duration
5 Weeks
Session
20–28 min
Programme H-03 — Full Integration

Home Cardio Sessions

Four-week block for individuals with an established movement baseline. Interval density is high — 2:1 work-to-rest. Sessions are 22–30 minutes and include a four-minute active recovery sequence at the close of each session documenting the primary muscle groups engaged.

Person performing high-knee runs in a bright kitchen-diner area, arms raised, athletic wear, wooden floor visible
Discipline — 03

Flexibility, Mobility
& Band Work

Two supplementary programmes addressing joint mobility and resistance band load. Both are designed to operate alongside a primary bodyweight or HIIT programme rather than as standalone weekly practice — though standalone use is documented and viable.

Programme F-01

Daily Mobility Flows

Twelve-minute morning sequences targeting hip mobility, thoracic rotation, and ankle dorsiflexion. Each sequence is structured anatomically, not alphabetically — movements progress proximal-to-distal within each region.

Duration
Ongoing
Session
12 min
Equipment
None
Programme R-01

Resistance Band Protocols

Four-week band integration programme. Applies loop and flat band resistance across pull, hip hinge, and shoulder stability patterns. Tension classification is documented per exercise — light, medium, and heavy bands noted with substitution logic.

Duration
4 Weeks
Frequency
3×/week
Equipment
Band required
Person in a deep hip flexor stretch on a yoga mat in a minimally furnished room, arms raised overhead, morning light
Resistance band looped around a doorframe anchor point, person performing a standing row movement in a home hallway
Flat lay of workout planning materials including a printed session brief, resistance band, and a notebook with pencil on white surface
Programme Selection

How to Choose
a Starting Point

→
New to Exercise
Begin with B-01. Complete all four weeks before considering progression.
→
Some History
B-02 is the appropriate entry point if you have recent movement experience but have been inactive for under six months.
→
Active Already
B-03 or H-02 suit individuals currently training three or more times per week and looking to structure that effort.
→
Joint Mobility Focus
F-01 runs alongside any programme tier. It is also the recommended starting point for desk workers regardless of fitness level.
Questions

Not sure which programme
to start with?

Contact Oravelin