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Grow programmes are for anyone who wants to move away from just using resistance machines in the gym, and will give you more confidence using free weights, as well as bodyweight and cable machines exercises to challenge your strength.

Each strength workout is designed to work your whole body three times a week.

Each session starts with a mobility warm up, targeting the whole body following the RAMP protocol – raise, activate, mobilise, potentiate – and ends with a full body stretch at the end. These are scheduled as separate workouts on the app.

Work your way through the structured format, completing the target number of repetitions and set for each exercise.

This is the second phase of the Body Happy Exercise Philosophy.