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Let's get moving!
Download the full 6-week guide and start training right away.
Tap any exercise to see the demo, sets, reps and coach tips.
Follow the two exercises in each block back-to-back with no rest between them. Rest 60 seconds after the second exercise. For Block C, rest 30 seconds.
The goal is to gradually increase the amount of work you can do while keeping good form.
Keep the same weight and increase your reps each week.
8 → 10 → 12Before starting Week 4, increase the weight or resistance. You can either use heavier dumbbells, or add a second dumbbell (one in each hand) instead of just one. Then start again at 8 reps.
Build your reps again.
8 → 10 → 12Build your booty & shape your legs
Optional warm up
Optional cool down
Move better & feel athletic
Optional warm up
Optional cool down
Shape your body & strengthen your core
Optional warm up
Cool down
Tap each session as you complete it. Watch the weeks fill up and earn badges as you go.
Tap a session to log your first workout.
Your tracker is saved on this device. Optionally create an account to keep your progress everywhere.