THE PROGRAMME RANGE
A full reference library of home workout routines, classified by movement type, equipment requirement, and progression tier. Structured for daily use without a gym.
Core Programme Categories
HIIT Training at Home
Interval-based session formats designed for home cardio output. Protocols document work periods (20–45 seconds), rest ratios (1:1 to 1:3), and movement sequencing across plyometric, calisthenic, and hybrid formats. All sessions progress through three documented tiers.
Bodyweight Exercises
Progressive loading through movement leverage, tempo variation, unilateral patterns, and positional changes. No external load required across any tier. The bodyweight library forms the largest single category in the archive, with documented progressions from foundational to advanced compound patterns.
Core Strength Training
Anti-rotation, bracing, plantar loading, and isometric sequences. The core category is specifically structured for desk workers and those addressing postural correction. Sessions are documented with spinal position notes, breath-hold timings, and movement sequencing that accounts for accumulated sedentary load.
Flexibility & Mobility
Joint range work, fascial lengthening, and active stretch sequences. The flexibility and mobility category is structured for use as both standalone sessions and post-training recovery protocols. Hold durations, repetition counts, and transition speeds are documented for each movement entry.
Additional Protocol Sets
Resistance Band Workouts
Variable tension protocols for upper body, lower body, and compound movements. Loop and tube band variants documented separately. 36 session protocols.
Morning Exercise Habits
Short-format morning protocols (10–20 minutes) designed around morning exercise habits and pre-work movement practice. Structured for active lifestyle integration.
Recovery & Stretching
Post-session and standalone recovery and stretching sequences. Static and dynamic variants. Breath-pattern integration documented per sequence. 24 protocols.
Beginner Fitness Guide
Tier-zero classification. Low movement complexity, extended rest, 20–25 minute sessions. Annotated for individuals establishing a daily movement practice. 22 protocols.
Exercise for Desk Workers
Postural correction exercises and movement sequences for individuals with extended seated work periods. Hip mobility, thoracic extension, and shoulder positioning focus. 18 protocols.
Workout Planning Index
Multi-session weekly scheduling frameworks. Combines protocols across categories into structured 5–7 day blocks. Cross-referenced with recovery and stretching guidelines. 14 templates.
How to Use the Archive
Select a Category
Choose from 12 movement categories based on your current training goal — whether that is building a morning exercise habit, developing core strength training, or progressing through HIIT training at home.
Pick a Tier
Each category contains three progression tiers. Tier zero is the entry point for those establishing a daily movement practice. Tiers one and two advance through increasing movement complexity and session density.
Log and Progress
Each protocol carries a log field. Record the session date, tier, and a brief effort note. The four-week movement audit framework uses this data to identify pattern gaps and signal when progression is appropriate.
Questions About the Archive
Contact the Granelon team to discuss which programme category suits your current schedule, training background, and home training environment.