Guided workouts

Ten sessions you can start right now.

Every movement in these is one a person reviewed and approved. Nothing is generated on the fly, and the minutes on each card are counted from the format rather than rounded off. Most need nothing but floor space.

Start here

Foundations Full Body
The first one. Six movements, twice through, nothing you need to own.
15 min · 6 movements · No equipment
Beginner Legs & Glutes
Squat, hinge, lunge. Five movements, three rounds, floor only.
20 min · 5 movements · No equipment
Beginner Upper & Core
Pushing, pulling and bracing, at a pace that lets you learn the shapes.
20 min · 5 movements · No equipment

Once it feels easy

Circuit 30
Eight movements, three times through. The one that makes a Tuesday count.
30 min · 8 movements · No equipment
Push Day
Everything that moves weight away from you, six ways.
25 min · 6 movements · dumbbells

When you want it to hurt

HIIT Conditioning
Forty on, ten off, four rounds. Short, and not easy.
25 min · 5 movements · No equipment
Legs & Glutes Advanced
Four rounds, six movements, fifty seconds a piece. Bring water.
35 min · 6 movements · dumbbells

Any day

Mobility & Recovery
Ten holds, a minute each, no rest and nothing to prove.
15 min · 10 movements · No equipment

Training content here is general education, not medical advice. If something hurts, stop. Every movement has its own page with cues and common mistakes.