Series 1 · Total Body
Months 1–4: build strength, posture and endurance from head to toe.
Foundation
Your first 30 days: 20 desk-friendly exercises to build a daily habit. Each session takes about 15 minutes and fits in a 4×4 ft space.
View plan →Month 2Strength Builder
Month 2 brings 20 all-new exercises with more rounds and heavier resistance. Same 15 minutes, same 8-piece kit.
View plan →Month 3Core & Posture
Month 3 brings 20 all-new exercises for the muscles desk work neglects: deep core, upper back, hips, and even your hands and wrists.
View plan →Month 4Total Body Burn
Month 4 brings 20 all-new exercises and switches from reps to the clock: timed intervals that keep your heart rate up.
View plan →Series 2 · Hips, Lower Back & Pelvic Floor
Months 5–8: undo the effects of sitting and build a strong, stable base.
Hip Reset
Month 5 starts a new series focused on your hips, lower back and pelvic floor. 20 all-new, gentle moves to undo hours of sitting.
View plan →Month 6Strong Lower Back
Month 6 builds the muscles that support your lower back: glutes, deep core and a solid hip hinge. 20 all-new exercises.
View plan →Month 7Pelvic Floor & Core
Month 7 links your breath, pelvic floor and deep core, then takes that connection from lying down to standing. 20 all-new exercises.
View plan →Month 8Strong, Stable & Mobile
Month 8 puts it all together with single-leg strength, loaded carries and everyday pelvic floor habits. 20 all-new exercises.
View plan →