Strength Training
Structured resistance-training guidance focused on developing strength, improving movement technique, and supporting progressive training.
- Level
- Beginner to Intermediate
- Equipment
- Dumbbells or barbell, bench (gym or home)
Workout programs
Structured Workout Programs for Real Life
Ten free program guides covering strength, home training, running, mobility, core, and recovery. Each includes a sample weekly schedule, example workouts, progression steps, and safety guidance.
All programs
Choose a Program That Fits Your Goals
Not sure where to begin? Pick one program, follow it for four to six weeks, and adjust based on how you feel. You can also combine elements — for example, a strength program with one or two easy runs.
Home Workouts
Practical exercise routines designed for home environments with minimal equipment.
- Level
- Beginner to Intermediate
- Equipment
- Mat, sturdy chair; resistance band optional
Beginner Fitness
Accessible workout guidance for people beginning or returning to regular exercise.
- Level
- Beginner
- Equipment
- Sturdy chair, wall; light dumbbells optional
Running & Endurance
Training guidance for developing running routines and improving general endurance.
- Level
- Beginner to Intermediate
- Equipment
- Running shoes; watch or phone timer
Weight Management Fitness
Exercise-focused programs supporting physical activity and sustainable fitness habits.
- Level
- Beginner to Intermediate
- Equipment
- Walking shoes; dumbbells or bands optional
Mobility & Flexibility
Movement routines focused on joint mobility, flexibility, and comfortable everyday movement.
- Level
- All levels
- Equipment
- Mat; strap or towel optional
Functional Fitness
Training focused on practical movement patterns, coordination, and general physical conditioning.
- Level
- Intermediate
- Equipment
- Kettlebell or dumbbells, resistance band
Core & Stability
Exercises focused on trunk strength, stability, and controlled movement.
- Level
- All levels
- Equipment
- Mat; resistance band optional
Active Lifestyle Programs
Practical fitness routines designed to help people integrate movement into everyday life.
- Level
- All levels
- Equipment
- Comfortable shoes; optional bike or band
Recovery & Movement
Low-intensity movement guidance supporting rest days and balanced training schedules.
- Level
- All levels
- Equipment
- Mat; foam roller optional
How to choose
Matching a Program to Your Starting Point
Consider your time. Two to three focused sessions per week is a realistic foundation for most people. Programs like Home Workouts and Beginner Fitness are designed around shorter sessions.
Consider your equipment. Several programs need nothing more than a mat; others suggest dumbbells, resistance bands, or gym access. Each card lists the equipment required.
Consider what you enjoy. Enjoyment strongly influences consistency. If you love being outside, Running & Endurance or Active Lifestyle may suit you better than an indoor plan.
Balance effort with recovery. Whatever you choose, pair it with ideas from Recovery & Movement and Mobility & Flexibility.
Questions about a program?
Send us a note and we will point you toward resources that fit your experience and goals.