Seven days. Twenty minutes a day. No gym, no equipment, no excuses. I'm Emre Orun, former MMA and Kickboxing Champion, Professional Athlete, and Certified Personal Trainer. Coaching since 2016. This is the exact starting point I give someone who tells me they want to get in shape but don't know where to begin. Seven guided workouts, each under 20 minutes, done in your living room with nothing but your body. Every exercise has a video so you know you're doing it right. You'll also get the three daily habits I run with every one of my private clients: 100 oz of water, a 30-minute walk, and a one-tap check-in. The training is the easy part. The habits are what change people. Day 7 is Test Day. You'll log three numbers - that's your starting line, and the proof you'll beat six weeks from now. Less than ten dollars to find out how I coach, instead of taking my word for it. Start today. Finish Sunday. Then decide what's next.

Six weeks to build real upper body strength. Three sessions a week - chest & triceps, shoulders & back, arms & pull - about 35-40 minutes each. All you need is a pair of dumbbells and a resistance band. Built for beginners: the weight increases in planned steps every couple of weeks so you always know exactly what to do. Includes the same daily habit layer (water, walking, daily check-in) that makes the difference between a program you finish and one you don't. I'm Emre Orun, former MMA and Kickboxing Champion, Professional Athlete, and Certified Personal Trainer. Coaching since 2016.

A 6-week toning and strength program built for busy moms who need efficient, effective workouts that fit real life. Three 30-40 minute sessions a week - no long gym sessions required. Full-body dumbbell strength, cardio and core conditioning, and targeted glute and lower body work to help you build lean muscle, boost your energy, and feel strong again. I’m Emre Orun, former MMA and Kickboxing Champion, Professional Athlete, and Certified Personal Trainer. Coaching since 2016. I’ve helped women tone up, lose belly fat, build lean muscle, get stronger, and reach the specific goals they came to me with. I bring the same proven training principles I use with my private clients into this program, built around real life and a busy schedule.

A 6-week program built for people with packed calendars. Three sessions a week, each under 35 minutes: Full Body Power, Full Body Conditioning, and a Mobility, Core & Posture Reset day to undo the desk hunch. Designed and coached by Emre Orun, a former MMA and kickboxing champion, this program builds real strength and consistency without demanding hours you don't have.

One workout. 45 minutes. Arms and shoulders that look like they were built for something. This is not a bodybuilder's arm day. It's the arm and shoulder work I did as a professional fighter - built for strength you can actually use, with enough volume to give you the pump and the size. Seven exercises. Shoulder press, rows, lateral raises, face pulls, curls, hammer curls and triceps. Every one video-guided so you know you're doing it right. All you need is a pair of dumbbells and a resistance band. No gym. Run it once a week on top of whatever you're already doing, or use it any day you want your arms to work. Yours to keep and repeat as many times as you want - buy it once, use it forever. I'm Emre Orun, former MMA and Kickboxing Champion, Professional Athlete, and Certified Personal Trainer. Coaching since 2016.

One workout. 40 minutes. A chest session that finds the parts of your pecs you have been missing. Most people press the same way every week and wonder why nothing changes. This session hits your chest from three angles - incline push-ups, floor press, incline press - then finishes with flyes, band work and push-ups to failure. That last block will tell you exactly where you have been cheating. Six exercises, all video-guided. Dumbbells and a resistance band. No bench press station, no machines, no gym. Yours to keep and repeat as many times as you want - buy it once, use it forever. I'm Emre Orun, former MMA and Kickboxing Champion, Professional Athlete, and Certified Personal Trainer. Coaching since 2016.

Rebuild real strength after 40 - the smart, joint-friendly way. This 6-week program blends foundational strength training, mobility work, and low-impact metabolic conditioning to help you move better, feel stronger, and stay consistent. Three 25-30 minute sessions a week - no ego lifting, just steady, sustainable progress. Coach Emre is a former MMA and kickboxing champion, professional athlete and certified personal trainer who builds programs for real life, not just the mirror.

About 12 minutes. No equipment. Do it at the end of any workout, or on its own when the day got away from you. Three rounds, six movements, 40 seconds on and 20 seconds off. No rest you'll enjoy. This is core training the way a fighter trains it - bracing, rotating, resisting - not a hundred sit-ups that wreck your lower back. Dead bugs, plank shoulder taps, side planks, bird dogs, hollow holds and a plank to finish. All video-guided. Short enough that you have no excuse. Hard enough that you'll respect it. Yours to keep and repeat as many times as you want - buy it once, use it forever. I'm Emre Orun, former MMA and Kickboxing Champion, Professional Athlete, and Certified Personal Trainer. Coaching since 2016.

Six weeks to build the base everything else sits on. If you're going to buy one program, buy this one. Three full-body sessions a week, about 45 minutes each. You train your whole body every session, which is exactly right when you're starting - you learn the movements faster, you're never more than two days from your next session, and you can miss a workout without wrecking the week. WHAT YOU GET: - 18 sessions across 6 weeks, every exercise video-guided - The six movements that matter - squat, hinge, push, pull, carry, brace - taught properly, then loaded week by week - A progression plan you can read at a glance, so you always know what to do next - The daily habit layer from my private coaching: 100 oz of water, a 30-minute walk, one check-in tap - Direct messaging with me in the app WHO THIS IS FOR: you're starting from zero, or close to it. You don't want a bodybuilding split, you want to get strong, move well, and feel like yourself again. WHAT YOU NEED: dumbbells, a resistance band, and floor space. No gym. I’m Emre Orun, former MMA and Kickboxing Champion, Professional Athlete, and Certified Personal Trainer. Coaching since 2016. Finish this and you'll be ready for any of my other programs. Most people should start here.

Ongoing coaching membership for clients who want ever-changing programming instead of a single fixed block. Each month you get a featured original Coach Emre program to follow, direct messaging access for form checks and adjustments, and priority access to new programs as they're released - all for one flat monthly rate. This is the best option if you want to keep training long-term with fresh workouts and real coach support, rather than buying programs one at a time. Cancel anytime, no long-term contract. Coach Emre is a former MMA and kickboxing champion, professional athlete and certified personal trainer based in Jacksonville, FL.

Get every program in Coach Emre's library in one purchase - a full year of access to all standalone training programs, including Fighter's Arms, Iron Chest, Total Body Foundation, Beginner Upper Body Build, Busy Professional Reset, Busy Mom Tone-Up, Men 40+ Rebuild, the 10-Minute Core Finisher, and the 7-Day Kickstart. New programs added to the library during your access period are included at no extra cost. This is the best value for anyone who wants variety and flexibility to train across multiple goals and styles instead of committing to just one program. After purchase, message Coach Emre and you'll be granted access to every program right away. Coach Emre is a former MMA and kickboxing champion, professional athlete and certified personal trainer based in Jacksonville, FL.