Guided workouts

Ten sessions you can start right now.

Every movement in these was reviewed and approved by a person. 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

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

Once it feels easy

30min
Circuit 30
Eight movements, three times through. The one that makes a Tuesday count.
8 movements · No equipment
25min
Push Day
Everything that moves weight away from you, six ways.
6 movements · dumbbells
25min
Pull & Back
The half of the body a mirror never reminds you about.
6 movements · a resistance band or dumbbells
15min
Core Burner
Six movements, twice. Bracing, rotating, holding.
6 movements · No equipment

When you want it to hurt

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

Any day

15min
Mobility & Recovery
Ten holds, a minute each, no rest and nothing to prove.
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.