Monday
Full-Body Awakening
Total body • mobility
25 min
- Cat-cow flow10 reps
- Bodyweight squats3 × 12
- Incline push-ups3 × 10
- Glute bridges3 × 15
- Forearm plank3 × 30s
This week's movement
Seven workouts. No equipment. All you.
Calisthenics that build real, lasting strength — between school runs and snack requests.
Gentle
Tuesday
Strong Legs & Glutes
Lower body strength
30 min
- Reverse lunges3 × 10/side
- Sumo squats3 × 15
- Single-leg glute bridge3 × 12/side
- Calf raises3 × 20
- Wall sit3 × 45s
Unlock all 7 workouts
Members get the full week, plus workout tracking on the Empowered plan.
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