This 12-week online fitness program takes out the guesswork and gives you a clear plan to get stronger, leaner, and feel better—fast.
You’ll get:
✅ 4 expertly designed workouts per week
✅ Step-by-step instructions and video demos
✅ Options for all fitness levels
A1
Foam Roll T spine
1 x 0:30
A2
Foam roll glutes
1 x 0:30
A3
Foam roll hamstrings
1 x 0:30
A4
foam roll calves
1 x 0:30
A5
Foam roll quads
1 x 0:30
A6
foam roll adductors
1 x 0:30
B1
Lunge + reach + rotate
1 x 3
B2
Single leg RDL + Reach
1 x 3
B3
Cossack Squat
1 x 5
B4
Worlds greatest stretch
1 x 3
B5
90/90 stretch
1 x 3
B6
Quadruped hip CAR
1 x 3
C1
Squat iso hold
2 x 0:30
C2
Bent knee copenhagen plank
2 x 0:30
D
Box jump + depth drop
2 x 3
E1
Goblet Squat
2 x 10
E2
Single Leg Glute Bridge
2 x 8
F
DB split squat
2 x 8
G1
Leg Extension
2 x 12
G2
Squatted calf raise
2 x 15
H
Cardio
5 x 0:15
I
Diaphragmatic breathing
1 x 10
A1
Foam Roll T spine
1 x 0:30
A2
foam roll lats
1 x 0:30
A3
Foam roll pecs
1 x 0:30
A4
Foam roll biceps
1 x 0:30
B1
Shoulder handcuffs
1 x 5
B2
Superman row
1 x 5
B3
Prone Scorpion
1 x 3
B4
Side lying T spine
1 x 3
B5
Cat Cow
1 x 3
B6
Quadruped spinal flow
1 x 3
C1
High plank
2 x 0:30
C2
Hollow hold + band pullover
2 x 0:30
D
Hands elevated plyo push up
2 x 6
E1
DB Bench Press
2 x 10
E2
3 point 1 arm db row
2 x 8
F
Lat Pulldown
2 x 12
G
Push-Up
H1
Incline DB bicep curl
2 x 12
H2
Tricep Pushdown
2 x 15
I
RKC plank
2 x 0:30
J
Cardio
1 x 10:00
K
Diaphragmatic breathing
1 x 10
A1
Foam Roll T spine
1 x 10
A2
foam roll lats
1 x 10
A3
Foam roll pecs
1 x 10
A4
Foam roll biceps
1 x 10
A5
Foam roll glutes
1 x 10
A6
Foam roll hamstrings
1 x 10
A7
foam roll calves
1 x 10
A8
Foam roll quads
1 x 10
A9
foam roll adductors
1 x 10
B1
Shoulder handcuffs
1 x 5
B2
Superman row
1 x 5
B3
Prone Scorpion
1 x 3
B4
Side lying T spine
1 x 3
B5
Cat Cow
1 x 3
B6
Quadruped spinal flow
1 x 3
B7
Bodyweight kang squat
1 x 5
B8
Deep squat + dorsiflexion
1 x 5
B9
1/2 kneeling hip, ankle, hamstring
1 x 3
B10
Dynamic frog stretch
1 x 3
B11
Adductor rockback
1 x 3
B12
90/90 seqeunce
1 x 3
B13
Quadruped hip CAR
1 x 3
B14
Ankle cars
1 x 5
C
Movement
A1
Foam Roll T spine
1 x 0:30
A2
Foam roll glutes
1 x 0:30
A3
Foam roll hamstrings
1 x 0:30
A4
foam roll calves
1 x 0:30
A5
Foam roll quads
1 x 0:30
A6
foam roll adductors
1 x 0:30
B1
Lunge + reach + rotate
1 x 3
B2
Single leg RDL + Reach
1 x 3
B3
Cossack Squat
1 x 5
B4
Worlds greatest stretch
1 x 3
B5
90/90 stretch
1 x 3
B6
Quadruped hip CAR
1 x 3
C1
Glute bridge iso hold
2 x 0:30
C2
Side lying hip abduction
2 x 10
D
SIngle leg box jump
2 x 3
E1
RDL
2 x 12
E2
Modified side plank + clamshell
2 x 8
F
KB single leg rdl
2 x 8
G1
Seated hamstring curl
2 x 12
G2
single leg balance
2 x 0:30
H
Cardio
3 x 1:00
I
Diaphragmatic breathing
1 x 10
A1
Foam Roll T spine
1 x 0:30
A2
foam roll lats
1 x 0:30
A3
Foam roll pecs
1 x 0:30
A4
Foam roll biceps
1 x 0:30
B1
Shoulder handcuffs
1 x 5
B2
Superman row
1 x 5
B3
Prone Scorpion
1 x 3
B4
Side lying T spine
1 x 3
B5
Cat Cow
1 x 3
B6
Quadruped spinal flow
1 x 3
C1
Wall slide
2 x 10
C2
Bent over IYT
2 x 5
D
Split stance med ball scoop
2 x 5 @ 10 lb
E1
Single arm db shoulder press
2 x 10
E2
Inverted row
2 x 10
F1
1/2 kneeling lat pulldown
2 x 10
F2
6 way shoulder raise
2 x 5
G1
DB Z press
2 x 12
G2
Plate halo
2 x 8
H
Battle Rope Alternating Waves
3 x 0:30
I
Diaphragmatic breathing
1 x 10
A1
Foam Roll T spine
1 x 10
A2
foam roll lats
1 x 10
A3
Foam roll pecs
1 x 10
A4
Foam roll biceps
1 x 10
A5
Foam roll glutes
1 x 10
A6
Foam roll hamstrings
1 x 10
A7
foam roll calves
1 x 10
A8
Foam roll quads
1 x 10
A9
foam roll adductors
1 x 10
B1
Shoulder handcuffs
1 x 5
B2
Superman row
1 x 5
B3
Prone Scorpion
1 x 3
B4
Side lying T spine
1 x 3
B5
Cat Cow
1 x 3
B6
Quadruped spinal flow
1 x 3
B7
Bodyweight kang squat
1 x 5
B8
Deep squat + dorsiflexion
1 x 5
B9
1/2 kneeling hip, ankle, hamstring
1 x 3
B10
Dynamic frog stretch
1 x 3
B11
Adductor rockback
1 x 3
B12
90/90 seqeunce
1 x 3
B13
Quadruped hip CAR
1 x 3
B14
Ankle cars
1 x 5
C
Movement