THE WINTER PROGRAMME
All roads lead to lean.
Four weeks. Six sessions a week. One booklet with everything in it.
Give this Winter a clear direction. Purposeful training, practical nutrition and a daily plan to help you work towards a leaner, more defined silhouette.
Created for women preparing for runway, lingerie and swimwear castings, new faces learning the ropes, and anyone who wants the same structure. Follow it at home or take it with you when you travel.
Opens Monday 16 November 2026. Start whenever you’re ready.
$92.80 · One-time purchase
Pre-order the Winter Programme
Already a Couture LAB member? The Winter Programme is included in your membership.
Who it is for
Victoria’s Secret aspiring.
Refining a lean, toned silhouette with athletic control.
Miami Swim Week aspiring.
Getting swim-ready: lifted glutes, a strong core and confidence in a two-piece.
New faces.
Learning the ropes. If you have not done much prep work before, this is the place to start.
Working alongside.
Stylists, agents, creatives and anyone in or near the industry who wants the same structure.
You don’t need to be a model to train with purpose.
Press play. Tick the box. Move on.
No scrolling through workouts wondering what to choose. No arriving at dinner without a plan. Open your booklet and you’ll know what’s next.
Six sessions a week
Two tone and strength days, with Pilates, interval cardio, mobility and core around them. A progressive steady-cardio session completes the week, followed by a Sunday rest and recap.
- Monday: Lower-body tone and core
- Tuesday: Pilates
- Wednesday: Interval cardio
- Thursday: Total-body tone
- Friday: Mobility and core
- Saturday: Steady cardio
- Sunday: Rest, reflect and prepare
One booklet with everything in it
Your daily schedule, session tick boxes, weekly planning pages, meal guide and 22 recipes. Print it and keep it somewhere you’ll see it, or have it ready on your phone.
Your schedule, your start date
The sessions are recorded. There’s no group chat to keep up with and no live class to make. Once the programme opens, choose your start date and follow the four-week plan around your life.
Four weeks, one direction
Week 1 · Foundations
Find your positions and settle into your routine. Controlled tone sessions, the Pilates Floor Series and manageable cardio give you a clear starting point. Take your photos, organise your meals and focus on moving well.
Week 2 · Shape
Stay with the movements a little longer. More time under tension, glute-focused Pilates and progressing cardio ask you to hold your form as the work becomes more demanding.
Week 3 · Strength
Bring more purpose to every repetition. Strength sessions and Tabata join the plan, while steady cardio reaches an hour. Keep the movement controlled and the lean focus clear.
Week 4 · The Push
Put the previous three weeks into practice. Complete the Strength B sessions, your final Pilates and Tabata workouts, and the longest steady-cardio session. Finish with your photos and a recap of how far you’ve come.
Saturday’s steady cardio progresses from 30 to 45, 60 and 80 minutes. You can split the longer sessions into shorter blocks.
Good food. Clear portions. Less guesswork.
Your food follows the same direction as your training: balanced meals that support your lean goals, your sessions and your recovery.
Use your hand to measure portions when you’re putting a plate together. Follow the ingredient quantities when you’re cooking a recipe. You have both options, whether you’re in your own kitchen or away from home.
- 22 recipes: warm breakfasts, simple lunches, winter dinners and snacks you can take with you.
- A done-for-you week: meals and batch cooking already mapped out when you’d rather not choose.
- Ways to make it your own: food swaps, hand portions and practical adjustments for your appetite, activity and routine.
- Dietary swap guidance: dairy-free, plant-based, fish-free and gluten-free options.
- Eating on the move: guidance for hotel breakfasts, airports, supermarkets and casting days.
Think apple pie protein porridge, chicken and lentil soup, turkey chilli and salmon tray bake. Choose your favourites, repeat what works and make the week easier to follow.
Lean is the focus from the first week.
Every part of the programme has a role: tone and strength work for control, Pilates for precision, cardio for fitness, and mobility to keep you moving well.
Use your starting and finishing photos to review your posture, definition and how you carry yourself. Notice the sessions you complete more confidently, the movements you understand better and the routine that becomes easier to follow.
Results vary. Your photos are private, and your progress is your own.
What you will need
- A mat
- Light and medium loop resistance bands
- A Body Band for back and leg work
- Ankle weights
- 1 lb, 2 lb or 3 lb dumbbells
- A Pilates ball
- A Pilates ring
- Space to move comfortably and a device to watch the sessions
Start with the lighter weights. Move up when you can complete the work with full control.
Your coach · Pete Cobby
Twenty-five years in fitness and conditioning, including a decade preparing models backstage for New York, London, Paris and Milan Fashion Weeks.
The Winter Programme brings that experience into a plan you can follow wherever you are: clear sessions, practical food and a reason behind every part of your week.
Before you join
When can I start?
The programme opens on Monday 16 November 2026. Start then or whenever you’re ready. Follow the four-week schedule from your chosen start date, with no fixed finish date.
How much does it cost?
$92.80 as a one-time purchase. There is no subscription attached to this purchase.
I’m not a model. Is it for me?
Yes. If you want purposeful training, practical nutrition guidance and a clear routine, you can follow the programme. You don’t need modelling or dance experience.
I’ve never done any prep before.
Start with Week 1. Take time to learn the positions, use lighter resistance and work at a pace you can control. The programme progresses from there.
Is the meal guide personalised?
The meal guide includes hand portions, recipes and practical adjustments for training days. While it isn’t individually calculated for you, it includes clear instructions on how to make it your own, with food swaps and guidance on adjusting portions to suit your appetite, activity and routine.
Do I need to attend live?
No. The sessions are recorded, so you can train at a time that suits you and follow the schedule around your commitments.
What if I miss a day?
Carry on with the next scheduled session. Don’t double up to catch up. Use your weekly recap to make the coming week easier to follow.
I travel a lot. Can I still follow it?
Yes. The workouts use light equipment, and the meal guide includes practical options for eating away from home. Choose a space where you can move comfortably.
How do I access the programme?
Complete your pre-order through Couture LAB. Follow the confirmation instructions to set up or sign into your account. The programme opens on 16 November.
I’m already a Couture LAB member.
The Winter Programme is included in your membership. Sign into your existing account when it opens; there’s no need to purchase it separately.
All roads lead to lean.
Imagine opening your plan and knowing exactly what today asks of you. Your session is chosen. Your meals have a structure. Your next step is clear.
Four weeks. Six sessions a week. One booklet.
Opens 16 November. Start whenever you’re ready.
$92.80 · One-time purchase.
Pre-order the Winter Programme
The Winter Programme is general fitness guidance, not medical advice. If you have an injury, a medical condition or are pregnant, check with your GP before starting.
Please note: this link takes you to the Couture LAB checkout page
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