THIS WEEK · 25 MIN Full body, one bar: 5 moves Warm-up to cool-down, train along with me.

Isla Drake

Strength training at the gym and at home. My weekly plan, programmes and one-to-one online sessions, all here.

8 yrsof steady training (sample)

310Kfollowers (sample)

4programmes

STRENGTHHIITMOBILITYCARDIOHOME WORKOUTSCORE

Weekly plan

MONDAY · 45 MINStrength: lower bodySquat, Romanian deadlift, hip thrust. 4 sets, the last one close to failure.

TUESDAY · 25 MINCardio intervals1 min hard, 1 min easy, 10 rounds. Bike or treadmill.

WEDNESDAY · 20 MINMobilityHip, spine and shoulder openers. Feels great after a heavy day.

THURSDAY · 45 MINStrength: upper bodyBench press, rows, overhead press, pull-up practice.

FRIDAY · 30 MINHIIT and coreBattle ropes, kettlebell swings, plank variations.

WEEKENDActive restA long walk, stretching and sleep. One day completely off.

Programmes

Beginner: your first 4 weeks3 days a week, no equipment Free

20 minutes at homeDumbbells and a band are enough · 6 weeks €19

8-week strength programmeGym · video exercise library €35

Prices are sample template content. Tap a programme to ask on WhatsApp with a ready-made message.

Supplement codes

ISLA10 · protein powder ISLA15 · creatine ISLA10 · shaker and bands Why these products?

These are affiliate codes: you get a discount and I get a small commission.

Online coaching

Weekday mornings 07:00 – 09:00

Mon – Thu evenings 19:00 – 22:00

Saturday 10:00 – 13:00

Sunday Closed

Sample hours. One-to-one or groups of up to 4.

Apply for online coaching

FAQ

Are the programmes OK for beginners?

The "Beginner" programme is made for people training for the first time. For the others I'd suggest at least 3 months of regular training. Every move comes with a video.

I have a health condition. Can I join?

If you have a health condition or an injury, or you're pregnant, check with your doctor before you start. I share my own training experience; I don't give medical assessments.

How do online sessions work?

Over video call, one-to-one or in groups of up to 4. Fill in the form and we'll sort out times on WhatsApp.

Do I need supplements?

No. Food, sleep and consistent training come first. I only share codes for products I use; they are affiliate links.

Sample template: the person, prices, codes and numbers are placeholders.