Build a movement habit
Start where you are
Four weeks to find your rhythm. Begin with short, simple sessions, then add a little more movement. Repeat a week whenever you like.
BeginnerExplore plan
ONE DAY AT A TIME
Find your rhythm.
A little structure. Plenty of room to make it yours.
Make movement consistent
Small steps, steady habit
A month of approachable movement with two strength days, a core day and a mobility day each week. Finish with slightly longer sessions.
BeginnerExplore plan
Build whole-body foundations
Your bodyweight foundation
Six weeks of steady strength, core control and mobility. The final stage adds more rounds while keeping every session free of jumping.
BeginnerExplore plan
Learn dumbbell strength
Dumbbells from day one
Learn the basics with three sessions a week and full recovery days between lifting. Start light; add resistance only when all reps feel controlled.
BeginnerExplore plan
Develop balanced strength
Strong at home
A six-week upper/lower split with four lifting days per week. Progress from the essentials to unilateral work and a longer full-body finish.
IntermediateExplore plan
Improve trunk control
Find your centre
Three focused core sessions each week, with recovery days in between. Begin with shorter intervals and move toward a varied core circuit.
BeginnerExplore plan
Create space to move
The two-week reset
Short movement breaks and gentle mobility on five days each week. A small, manageable way to put time for yourself on the calendar.
BeginnerExplore plan
Explore your range of motion
A month of mobility
Four gentle sessions each week covering shoulders, hips and whole-body movement. Later weeks introduce a longer dynamic flow. Keep stretches comfortable.
BeginnerExplore plan
Develop lower-body strength
Build from the ground up
Three lower-body sessions each week, separated by recovery days. Progress from squat and hinge essentials to lunges and single-leg control.
IntermediateExplore plan
Build upper-body strength
Upper body, well balanced
Six weeks of presses, rows, shoulder work and curls. Three lifting days give your upper body time to recover between sessions.
IntermediateExplore plan
Learn a gym routine
Get comfortable at the gym
A four-week introduction to machines and cables. Learn the settings with light loads before moving to longer sessions and dedicated upper/lower days.
BeginnerExplore plan
Progress your gym strength
The eight-week strength block
Four gym sessions per week using an upper/lower split. Later weeks add a barbell session for lifters already comfortable with technique, racks and safeties.
AdvancedExplore plan
Practice kettlebell strength
One bell, a strong start
A month of grounded kettlebell work without snatches or swings. Learn goblet squats, rows and floor presses before adding single-leg hinges.
BeginnerExplore plan
Build portable strength
Take your strength anywhere
Three sessions a week with long bands and mini loops. Start with the essentials, then introduce a longer whole-body circuit. No fixed anchor needed.
BeginnerExplore plan
Develop interval endurance
Find your cardio rhythm
Three active days each week, mixing jump intervals with mobility. The final stage introduces a longer circuit. Keep landings controlled and rest between sessions.
IntermediateExplore plan
Build a balanced routine
Eight weeks, well rounded
An eight-week mix of dumbbell strength, bodyweight intervals, core and mobility. Five active days include one gentle mobility day, plus two full rest days.
IntermediateExplore plan