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20 Minute Strength Programme

20 Minute Strength Programme

$60.00 AUD
$120.00 AUD $60.00 AUD
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Icon: build full body functional strength

Build full body functional strength

Icon: progress through our Strong Band system

Progress through our Strong Band system

Icon: complete it, no value, money back

Complete it. No value? Money back.

What is it?

20 Minute Strength is a progressive, structured training programme. It builds full body strength, stability and flexibility with just 20-minute sessions, 3 times a week for 12 weeks.

20 Minute Strength is built on evidence-based programming principles and is backed by healthcare professionals.

What's included?

Your order includes:

  • The full 20 Minute Strength programme ebook. This is a 60+ page programme manual, with everything you need to start and get effective results from the programme.
  • 12 weeks of coached video follow-along workouts, linked in the ebook.
  • A full exercise library with in-depth tutorials and variations for every exercise covered.
  • A full Strong Band progression chart so you know exactly how to use your Strong Band resistance bands in 20 Minute. Strength, and progress on every exercise.
  • Lifetime access & updates.

Who is it for?

We made 20 Minute Strength specifically for those who are new to strength training or have struggled to get into a consistent routine.

We show you exactly how to start with no experience, and how you can progress and build significant strength in a way that is kind to your body.

Saying that, 20 Minute Strength is also effective for more those who are advanced but time-poor. We show you exactly how to scale to your level.

What equipment do I need?

You need minimal equipment to start and progress with 20 Minute Strength.

The only equipment you need is a resistance band and a sturdy chair.

We highly recommend having our Strong Band Trio Set or Fab 5 Set so you can find your right level, set up consistently, and track and measure your progress as you get stronger.

An exercise mat is optional, and you also have the option to use weights if you prefer.

We designed the programme with flexibility in mind, so you can use whatever you access to, wherever you.

How does the guarantee work?

If you complete the programme as guided in the e-book, and do not believe you got value after 8 weeks, just send us an email and we'll refund you.

Please see our refund policy for full details.

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Sound familiar?

Your body isn't feeling quite like it used to. You know you should consistently strength train, but nothing you've tried has stuck.

There are so many options out there, and it's all a bit overwhelming. Life gets in the way, and the habit falls off.

Spending an hour in the gym, multiple times a week, just isn't feasible.

You want to:

  • Feel confident in your body and move freely
  • Build and maintain strength and muscle, but don't know how to start
  • Spend minimal time training or commuting to a gym, while still getting effective results
  • Feel confident you're doing it right, and know if you're pushing hard enough
  • Make sure you don't aggravate injuries, and become more resilient to aches, pains and injuries

That's exactly why we created 20 Minute Strength – to give you effective strength results, in minimal time, in a way that's kind to your body.

Person training with Strong Band resistance bands
Matt and Cy leading a 20 Minute Strength session

Introducing 20 Minute Strength

Most progressive training programmes require you to go to a gym, spend over an hour in the session, or at least have access to a range of weights.

20 Minute Strength fits into your life without compromising on results. So you can keep consistent whether you're at home, in the gym, outdoors or travelling.

Built on highly evidenced programming principles, you really can build significant strength with just 20 minutes, 3 times a week, using resistance bands with the right structure.

What's included

📖

20 Minute Strength x Strong Band ebook

A 60+ page e-book guiding you step-by-step to make the most out of your 12 weeks. Filled with bite-size tips and guidance, you'll know exactly why your new routine works.

🎥

12 weeks of follow-along video workouts

Matt & Cy leading every session, with regressions and progressions shown live. 9 unique 20-minute workouts in total. Plus a bonus 5-minute daily mobility routine you can do.

📋

Full exercise tutorial library

An in-depth breakdown of every movement, plus variations, so you can be sure you've got your form down.

📈

Strong Band progression chart

For each exercise, we show you the progression path — from strength training newbie to advanced strength across our Strong Band Fab 5 set and Progress Lines.

🖨️

Progress tracker

Digital or printable — log your sessions, your resistance level, and watch the numbers move!

🔁

Lifetime access

One purchase. Repeat the programme at a higher level once you've finished it. Plus you'll get access to all the future updates.

We're confident you'll love it

If you complete 8 weeks of 20 Minute Strength, and didn't find it valuable, we'll refund you.

Real stories from real people

Hear from people already training with 20 Minute Strength

★★★★★

“Completely changed my outlook on exercise”

This program has helped build my confidence, and the workouts are easy to follow but also have the right level of challenge as it progresses. The 20mins have become a part of my routine that I look forward to!

Gulsah, 31

★★★★★

“I just feel stronger and fitter all round”

20 Minute Strength has made more difference in terms of my health and my strength than any other exercise I've done. And on the days when I do 20 Minute Strength, I sleep better. Great value for money. Thank you, Matt and Cy!

Minty, 61

★★★★★

“You can take each exercise to YOUR level”

I've just finished Cy & Matt's 20 min strength course and can definitely recommend it. I'm 54, been struggling with some injuries - and was looking for an online course to help me get back in the swing of exercise and build up some basic strength.

Russ, 54

★★★★★

“20 Minute Strength is brilliant”

I go away a lot - and the last thing I want to do is look for a gym. I can stay in my pyjama and be sure to get a work out in. Honestly buying this plan was a great investment and I think everybody should get it - you can thank me later.

Maria, 32

Meet your trainers

...

Matt Van Mol

Matt is a qualified personal trainer and Strength & Conditioning Coach. Matt has a master's degree in Developmental Psychology, and has a deep understanding of exercise psychology and behaviour change.

...

Cyan Koay

Cy is a qualified personal trainer and Corrective Exercise Specialist. Cy specialises in strength training for injury prevention and longevity, which stems from having two knee operations(ACL reconstruction) in her 20s.

Your next 12 weeks

Start here

Preparation

Before you begin

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The only equipment you need is a resistance band and sturdy chair. You can start with any long loop resistance band but we highly recommend getting our Strong Band Fab Five set or Strong Band Trio Set, as we guide you inthe ebook to start and progress using the Strong Band system.

Make a commitment to yourself and block out time in your diary for your workouts.

Phase 1 — Foundation

Weeks 1–4

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Your commitment

3 x 20-minute strength sessions a week to be completed on three separate days in the week.

What it's for

These first four weeks build the foundation and introduce fundamental movement patterns like squats, bridges, rows, push ups, lunges, and dead bugs. By the end of week 4, these movements should feel increasingly familiar.

Phase 2 — Build

Weeks 5–8

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Your commitment

3 x 20-minute strength sessions a week to be completed on three separate days in the week.

What it's for

The movements from Phase 1 should be familiar now, and we introduce more demanding exercises and a new format.

Phase 3 — STRONGER

Weeks 9–12

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Your commitment

3 x 20-minute strength sessions a week to be completed on three separate days in the week.

What it's for

This is where you'll feel most confident to push that little bit harder, and where your new-found strength gains shine. By week 12 you'll notice the increased strength, stamina and confidence you have. That's yours to keep and build on!

You made it

What's next

After week 12

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Congratulations! You'll be feeling stronger and fitter in your body. You've got lifetime access to 20 Minute Strength and all our updates, so you can run it back — start again from Phase 1 using more resistance (we show you how with Strong Band) and see how much stronger you can get in the next 12 weeks, and 12 weeks after!

We provide more guidance on specific next steps you can take in the ebook to keep going from strength to strength.

Frequently asked questions

Do I need Strong Band resistance bands for this programme?

No. You can complete this programme with any long loop resistance band you have.

However, we do highly recommend using our Strong Band resistance bands as our Progress Lines will help you set up consistently and gradually progress. We have additional sections supporting you exactly how to set up and progress through the whole Strong Band system.

When do I get access?

We launch the programme on 15 August, where you’ll get immediate access. All orders after this will get instant access, with all the details sent straight to your inbox.

Is this a subscription?

No. One-time payment, lifetime access. No recurring charges.

How much time do I need?

Three sessions a week, 20 minutes each plus give 5 minutes at the start for the warm up and set up. You may want to spend more time at the start of the programme as you read through the ebook, and learn new movement patterns, habits and theories.

What if I have an injury?

If it's a new or ongoing injury, see a healthcare professional before starting. Once you're cleared, every exercise in the programme has a regression shown live, so you can scale it back and build up at your own pace.

Can I do this programme alongside other training or sport?

Yes. It's designed to build strength without taking over your week – plenty of people run it alongside sport or other training to support building a strong, well-rounded body.

I’ve never done any strength training and feel nervous starting, is this for me?

Absolutely. We specifically created 20 Minute Strength to support people with little-to-no experience strength training. We’ll show you how to start and build up gradually so you’ll be feeling confident in no time.

I’m experienced in strength training, but just need something I can do quickly. Will this be effective for me?

Yes. We show you how to increase the challenge for you – whether it’s selecting the harder variation or increasing the resistance. The key principles for building strength, mobility and stability are the same whether you’re a beginner or advanced – we guide you to pick the exercise and resistance level that’s good for you.

Can you really build strength effectively using just resistance band? 

Yes! The key is how you use them, which is exactly what you guide you on in the programme. Our Strong Band resistance bands include Progress Lines – which are numbered markers on each band, meaning you can set up consistently and gradually progress on each band and through the system. You can find out more about building strength with resistance bands in this blog post we wrote.

What happens after the 12 weeks?

You can start again from week 1 at your new, stronger level –  same structure, at a higher challenge. You keep lifetime access, so you can repeat it as many times as you like. We guide you how in the programme.

Group challenges

We all need a little push now and then to help us keep going! That's why we run quarterly Strong Band challenge in our WhatsApp group to connect with others and keep us motivated.

Strong Band resistance band sets

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