THE GIRLS CENTER · ROUTINE GUIDE

How to follow a free program

Compare 7-, 14- and 21-day calendars, check every session and use recovery and completion tracking.

A program removes the daily task of choosing another video. The calendars on this website are new curated schedules built from The Girls Center's public channel catalogue. They are not existing official channel calendars or personalized training plans.

Choose the focus, then the commitment.

Start with a focus that interests you: arms and shoulders, back, chest and upper body, core, glutes, legs, standing movement or walking. The original mixed-focus programs remain available too. Read the complete schedule before saving it so you can see the equipment and starting positions each video calls for.

The 7-, 14- and 21-day options describe calendar length. Seven days can be a manageable way to try the format; a longer calendar offers more planned sessions and sometimes repeats familiar videos. Length is not a difficulty rating, and it is not a transformation deadline.

Check the time you really have.

A day’s video length excludes any preparation, pauses and time you take afterward. Some sessions do not specify equipment or difficulty, and those details remain uncertain on the page. Preview an unfamiliar routine before deciding whether it fits your space and ability.

You can take additional rest, move sessions around in your own week or repeat an earlier session. The site's next-day indicator follows the calendar order; it is a convenience for returning, rather than a requirement to exercise on a particular date.

Save once, track as you go.

Save the program to enable its completion controls. Tick a workout day when you choose to record it as completed. Tick a recovery day after taking your rest; there is no required video for that day. You can unmark any day later.

My programs resumes at the first incomplete calendar day, including recovery days. Marking day 3 while leaving day 2 unticked means the next day remains day 2. A completed calendar stays available to review. Completion records are self-reported; the website does not monitor playback or verify an exercise result.

Guest progress stays in the current browser. A free Google account syncs progress to that account. On shared devices, sign out when finished, and remember that device-only guest progress is visible to the next person using that browser.