Make movement consistent · Beginner
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.
4 weeks4 sessions / weekNo equipment
MAKE ROOM FOR REAL LIFE
Your flexible schedule.
Choose one to six weekdays. Sessions follow the plan’s order; using fewer days extends its calendar. Days without a session are free for recovery. Progress never expires.
Repeat a week:
Follow the calendar at your own pace. Rest days are part of the plan. Completed workouts are
checked off automatically when you finish a session from this calendar.
Week 1
Find your footing.DAY 1Your first session9 minDAY 2Away from the desk8 min
DAY 3Rest & recoverRest & recharge
DAY 4Steady in the middle11 minDAY 5Rest & recoverRest & recharge
DAY 6Floor flow8 minDAY 7Rest & recoverRest & recharge
Week 2
Keep showing up for yourself.DAY 8Your first session9 minDAY 9Away from the desk8 min
DAY 10Rest & recoverRest & recharge
DAY 11Steady in the middle11 minDAY 12Rest & recoverRest & recharge
DAY 13Floor flow8 minDAY 14Rest & recoverRest & recharge
Week 3
Keep showing up for yourself.DAY 15The daily reset11 minDAY 16Morning unwind8 min
DAY 17Rest & recoverRest & recharge
DAY 18A little core time8 minDAY 19Rest & recoverRest & recharge
DAY 20Back to basics12 minDAY 21Rest & recoverRest & recharge
Week 4
Look how far you have come.DAY 22The daily reset11 minDAY 23Morning unwind8 min
DAY 24Rest & recoverRest & recharge
DAY 25A little core time8 minDAY 26Rest & recoverRest & recharge
DAY 27Back to basics12 minDAY 28Rest & recoverRest & recharge