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Habit-forming Home Workouts That Work for Everyone

Habits. They can either make you (hello body I’ve always wanted) or break you (I can’t stop eating these Chuckles – every night). So, we’ve shown you how to get motivated, but you might still be sceptical, right? Well, we’ve recruited our big guns to help you take the first step. Ryan Botha, our Head Coach, is a talented trainer, athlete, and role model who knows all about the benefits of starting up the right habits. Here’s how he’s going to help you smash your first TME workout, and more importantly, how to keep you coming back for more.

  1. You need to K.I.S.S.
    It’s simple – the best plans are short and straightforward. Forget complicated routines and expensive machines; you just need to focus on bodyweight basics and building up your strength and fitness using H.I.I.T. “I always start with building up my clients’ basic body strength and improving their physical functionality. To do that, I use this workout as a start, and then slowly grow the reps accordingly,” says Ryan. 

Ryan’s Restart Routine
“Start with some basic active stretching and working up a sweat for five minutes. Then, here’s the workout below – it’s three minutes of work, with 60 seconds rest after one full round. Your goal: do five rounds, and keep track of the reps you get done in each set.” 

  1. Push-Ups in 30 seconds

  2. Crunches for 30 seconds

  3. Reverse Back Elbow Push-Ups (similar to a pull-up, just without a bar – and it works similar muscles) for 30 seconds

  4. Squats for 30 seconds

  5. Lunges for 30 seconds

  6. Calf Raises for 30 seconds

The Benefits

“This is a simple way to get the bigger muscle groups moving and to build strength slowly,” explains Ryan. “The reason I’ve chosen time and not reps is because the stronger you get, the more reps you’ll accumulate during the time allotted to you. After you have finished five sets – end off with holding a plank for as long as you can as a Finisher. Then, increase this plank time by 30 seconds every month until you crack three minutes,” says Ryan.

Here’s why Ryan’s Restart Routine works: it’s simple but effective, and crucially, it’s not intimidating. The injury risk is very low (thanks to bodyweight moves), and it’s scalable and friendly for any kind of fitness and strength level. Crucially, it’s also measurable – you can keep track of your results and aim to improve them. That alone is an excellent way of building up a workout habit.  

  1. Leave it the pros
    So, here’s the thing: we head to experts when we’re feeling sick (doctors), and we entrust our finances with number gurus (accountants and advisors), so why don’t more people rely on the best professionals and certified coaches to make them fitter and healthier? Bottom line, our expert coaches will make sure you don’t hurt yourself and that you get the most out of every single session (and that you actually enjoy them too). You also get the Training Partners doing the workout with you, and they offer the best kind of motivation and support. 

  2. Don’t forget to have fun
    If you aren’t enjoying your workout sessions, we can guarantee you won’t be forming any long-term habits. The TME workouts (along with our charismatic Coaches and Training Partners) offer more fun and excitement than any other workout method or brand in the world today (yip, we genuinely believe it), but don’t take our word for it – check out the fun that Siv Ngesi and Janez Vermeiren had in this SELF LOVE workout!

Ready to leave the Chuckles habit behind and to start your comeback plan? Sign up today, find everything you need here.




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