Plane-training™
“Rowing harder doesn’t help if the boat is going in the wrong direction.”
— Kenici Ohmae
The 600 theory
We have over 600 muscles in the human body. It’s essential to activate as many of these as possible in each workout. With a market saturated with a dizzying array of equipment, exercises and workout systems, it’s easy to get overwhelmed. Relax. Plane-training™ HOME is a body transformation course of over 100 bodyweight exercises packed into 36 full-body minimalist workouts. We use simple, natural movement patterns to build a strong, powerful, balanced body using pure bodyweight from beginner or advanced. Zero equipment is necessary.
What is Plane-training™ HOME?
Plane-training HOME is a new and straightforward full-body training system developed to build muscle, lose fat and improve posture. Muscles in the body work at their best when in harmony with one another. Every movement has its perfect counter-movement. We combine these exercises according to the natural ‘planes’ of movement we use in real life. The Plane-training method has selected the best gymnastics, yoga, and functional sports exercises to work every major muscle group in the body.
Try it; we think you’ll love it.
🟠 Posture perfect
The Plane-training method has been carefully developed in conjunction with top physiotherapists, focusing on posture, lower back and shoulder health. The structure of the workouts is straightforward, logical and easy to follow. Try it and feel the difference.
🟠 Fast results
Specially selected functional movement combinations allow for more volume to be achieved, yielding faster results. By combining complementary movement patterns, you’ll burn more fat and build more muscle in less time, so you’ll have more time to Netflix and chill.
🟠 Balanced physique
Performing every exercise with its counter-movement helps prevent injuries and ensure muscle balance. The result is an authentic, athletic physique that performs as great as it looks.
Benefits of Plane-training™ HOME
Smart muscle
Learn over 100 of the best functional bodyweight exercises. Transform the whole body quickly by activating large muscle groups, using just your own body as resistance.
Core strength
Core stability and strength are an essential focus of every Plane-training™ HOME workout. Not only does a six-pack look good, but it also stabilises your lower back, prevents injury and improves performance. Every workout hits your core.
More muscle = less fat
Building functional muscle with callisthenics helps to reduce fat by increasing your metabolism. When you have more functional muscle mass, you’ll burn fat while you sleep.
Perfect posture
By focusing on shoulder and lower back strength and stability, Plane-training™ HOME is designed to counteract the effects of modern life on the lower back, shoulders and neck from increased screen time.
Full-body
Workouts designed to create a complete physique by building all the major muscle groups: strong legs, powerful upper body and a world-class core.
Fast muscle
By performing bodyweight exercises according to natural movement planes, including dynamic stretching during rest periods, greater training volume is achieved. When you try it, you’ll feel the difference.
Strength + flexibility
Plane-training™ HOME includes dynamic stretching during rest periods to increase mobility gains and build strength in new body movement ranges.
Anywhere, anytime
There are always going to be occasions when we don’t have time to get to the gym. Plane-training™ HOME is the full-body training system you can do anywhere, with no equipment – just your body.
What makes Plane-training™ HOME different to other workouts?
Over 130 of the greatest pure bodyweight moves selected from: gymnastics, sports conditioning and functional bodybuilding uniquely combined with their natural counter-movements. Then we add dynamic stretching to your rest periods to improve posture, prevent injuries and improve performance. Plane-training™ HOME is an all-in-one exercise system designed to build muscle, lose fat and make you feel as good as you look. It is simple, easy to follow and effective.
Your body is designed to feel great
FAQ’s
🎿 Do I need any equipment?
No, Plane-training™ HOME is a pure bodyweight system. It is an entirely equipment-free workout system that can be performed anywhere. Beginners, in particular, don’t necessarily need a complete gym – the choice can be overwhelming, and many resistance machines can lead to injury. Take control and train your body naturally when it suits you.
👤 Who is it best for?
Our course is perfect for total beginners or those with intermediate levels of fitness who want to build muscle and lose fat. It’s ideal for those who can’t get to a gym or those with busy schedules. There is a focus on posture for people who work at computers. There is a particular focus on lower back and shoulder health.
🚑 Is it safe?
We don’t like injuries. Plane-training™ HOME has been specifically designed around preventing injuries and improving posture. Workouts have been crafted and adapted over many years with fitness experts and physiotherapists. Plane-training™ HOME builds a strong core and an agile, athletic physique.
📆 How often will I need to train?
2-4 workouts per week are optimal to create your new body. But don’t stress if life gets in the way and you miss workouts. Even performing a full-body Plane-training™ HOME workout twice a week will give a good result; it will just take a bit longer for the body to change. Consistency beats intensity.
⏱ How long is each workout?
Plane-training™ HOME is an all-in-one, full-body fitness system. It combines fat burning, muscle building, stretching and functional sports conditioning. Beginner workouts are 35-45 minutes; advanced workouts are up to 60 minutes. There are 36 workouts that get progressively more challenging week by week.
🔍 How is it different to other workouts?
Over 100 hand-picked pure bodyweight exercises across multiple disciplines
A unique selection of exercises, especially combined with counter-moves, according to natural planes of human movement
Functional bodybuilding techniques to increase muscle size and strength
Dynamic stretching is incorporated into rest periods to improve performance, efficiency and prevent injury
The big 7
The simple moves that will transform your body
Gait (walking/running)
We evolved over millions of years to run and walk, and it’s one of the most effective full-body exercises for humans. You only have to look at the bodies of runners in the Olympics to see the complete development of the body (yes, even the upper body!). Proceed with caution – too much of a good thing is a bad thing. 30-75% of runners are injured annually, so it’s essential to gain some strength and flexibility before running. Plane-training™ HOME is designed to prepare the body for running. After you complete the four-week ‘Earth’ introduction series, you’ll be able to run more safely.
Squat
Squats facilitate not only full-leg but full-body development by creating an anabolic (muscle-building) environment within the entire body. They work your glutes, quads, hamstrings, calves, lower back, and even your abs.
Lunge
Lunges are a cornerstone of leg training. They increase muscle mass to build functional lower-body strength in the glutes, quads and hamstrings. They also stretch your feet and hip flexors, which can get tight from sitting.
Bend
Bend or ‘hip hinge’ exercises can help strengthen your hamstrings and core, alleviating back pain, improving balance, flexion, extension, and rotation of your core. Learning to ‘hip hinge’ improves the deadlift by encouraging spinal awareness; it can also boost your fitness and athletic performance.
Pull
The majority of the muscles used for pulling exercises make up what is known as the posterior chain. This group of muscles predominantly comprises tendons and ligaments along the posterior (back) of the body, including the neck, back, hips, and legs.
Push
A pushing exercise is performed when muscles push weight away from the body during the concentric phase of the movement, then lengthen in the eccentric phase, when the weight is moved back towards the body. Pushes work the chest, shoulders and triceps.
Twist
Twisting may be considered one of the most important and neglected functional movement patterns in this list. The ability to generate and transfer power in the torso concurrently originates from the core. The core includes the muscles of the abdominals, lower back, pelvic floor and hips. In the simplest terms: rotational training = core training = total-body power training.
Now you know the best moves to transform your body. How do we combine these movements into a routine?
