Practice bracing, breath work, and pelvic floor control for a fully functioning strong, powerful core. Props - a resistance loop band, 5-10 pounds (modify to your level).

Legal Disclaimer: You should always consult your physician or health care specialist before performing any of the exercises i...

Squat, hinge, push, pull, carry. The pillars of strength, built from the ground up. Props - a resistance loop band, your heaviest weights accessible (not heavier than 15 pounds).

Legal Disclaimer: You should always consult your physician or health care specialist before performing any of the exe...

A fun, heart-pumping flow that blends endurance, mobility, and core conditioning. Props - I am working with 6 pounds here, this is an approximation of what you may use.

Legal Disclaimer: You should always consult your physician or health care specialist before performing any of the exercises in ...

Compound lifts and functional patterns for a high-Intensity finish to week one. Props - Start with a weight that feels challenging but manageable — about a 6/10 effort. It should feel heavy enough to demand focus, but not so heavy that you break form.

Legal Disclaimer: You should always consult ...

Lower-body focused training designed to strengthen quads, glutes, and hamstrings. We’ll combine heavy lifts with explosive conditioning for a complete leg day. Props - If accessible, challenge yourself by adding weight. Even a small jump of 2.5 lbs (about 1 kg) can make a big difference in streng...

A grounding flow to train your foundation from the ground up. Props - 5 pounds.

Legal Disclaimer: You should always consult your physician or health care specialist before performing any of the exercises in this program. You should obtain specific approval before performing any of the exercises ...

A total upper-body strength and conditioning session that hits chest, back, shoulders, and arms. Expect push, pull, and press patterns that build power and endurance. Props - If accessible, challenge yourself by adding weight. Even a small jump of 2.5 lbs (about 1 kg) can make a big difference in...

A recovery-infused burner. Move better, sweat smarter. Props: 5-6 pound weights.

Legal Disclaimer: You should always consult your physician or health care specialist before performing any of the exercises in this program. You should obtain specific approval before performing any of the exercises...

Core ignition mode: deep layers, tight control, nonstop burn. Props - 5 pounds.

Legal Disclaimer: You should always consult your physician or health care specialist before performing any of the exercises in this program. You should obtain specific approval before performing any of the exercises ...

The same workouts return — but this week we challenge you to level up. Add weight, increase resistance, and push your limits for measurable strength and performance gains. Props - Continue progressing by increasing load where possible, or by pushing for cleaner, stronger reps at the same weight. ...

Core-led cardio that builds resilience, not just sweat. Props - lightweights, ankle weights (optional).

Legal Disclaimer: You should always consult your physician or health care specialist before performing any of the exercises in this program. You should obtain specific approval before performi...

The same workouts return — but this week we challenge you to level up. Add weight, increase resistance, and push your limits for measurable strength and performance gains. Props - Continue progressing by increasing load where possible, or by pushing for cleaner, stronger reps at the same weight. ...

A balanced, strength-focused workout designed to hit every major muscle group while locking in form and technique. This session builds the base you’ll need for heavier lifts and higher intensity in the weeks ahead.

Legal Disclaimer: You should always consult your physician or health care special...

Fine-tune the muscles that hold you up—scapula, spine, shoulders, core. Props - a yoga mat, 5 pounds, socks or gliders.

Legal Disclaimer: You should always consult your physician or health care specialist before performing any of the exercises in this program. You should obtain specific approval...

The almost final session of the program brings everything together in a high-intensity, full-body conditioning workout. Expect nonstop movement, maximum effort, and a chance to test the strength and stamina you’ve built over the last four weeks. Props - Finish strong with your heaviest manageable...

Let's put all your new strength and mobility and knowledge to the test. Props - a resistance loop band, 5 pounds.

Legal Disclaimer: You should always consult your physician or health care specialist before performing any of the exercises in this program. You should obtain specific approval befor...