It’s true that spending tones of hours in a gym or following a professional high volume training program is not for everyone. You don’t have to be a world champion but you can always be your own champion!


The ATP45 is developed for those in search of a fast, effective and fun to do program which can be easily included in a life of heavy workload, travelling and responsibilities. We provide you with a 45-minute program that you can do in your house, your favourite outdoor place or wherever you might feel like sweating it out.


It is exciting and easy-to-follow, it will make you fitter, boost your mood, improve your looks and all these with the minimum required equipment. Your daily session starts with warm-up, followed by a workout (bodyweight & dumbbell/kettlebell) and finish with core or accessory work (dumbbell/kettlebell/bodyweight exercises).


All you need is a pair of dumbbells, a kettlebell and a jump rope!


  • 5 training sessions per week
  • 3 portions per session
  • Daily notes & options
  • Access to the video library
  • Training resources (Active Rest, Warm-up, Mindset, ..etc)


Α. Warm-up
A1. Warm-up routine

A2. 2 rounds of
kettlebell swings
reverse lunges
32 single-unders

B. Workout Of Day
21 Minutes of
16 kettlebell swings
16 reverse lunges
8 push-ups
64 single-unders

C. Accessory Work
C1. Upper body
4 sets of
15-20 upright rows with kettlebell
15-20 floor chest presses with dumbbells
Rest 60 seconds between sets


C2. Lower body
4 sets of
16 jumping squats
24 split squats (12/12 each leg)
Rest 60 seconds between sets

D. Stretching
Stretching routine