Build consistency07 DAYS
7-Day Move More
Make a little space for movement with short standing sessions, a seated workout and two full recovery days. A flexible introduction to keeping a routine.
View program ↗FREE PROGRAMS
Your focus.
Your kind of routine.
Compare 27 calendars for focused or mixed practice. These are new curated schedules for this website, not existing official channel calendars.
A schedule you can adapt.
Choose a focus that interests you, then choose how many calendar days you would like laid out. A 7-day schedule is a shorter commitment; 14- and 21-day schedules offer more sessions and repeat practice. More days do not mean a higher difficulty or a guaranteed change in appearance.
Open a program to see every workout and recovery day before saving it. Video lengths exclude the time you might need to get ready, pause or wind down. You can take additional rest, repeat a week or resume after a gap without treating the calendar as a deadline.
How to follow a program ↗Build consistencyStanding movement14 DAYS
14-Day Standing Routine
Explore standing core, upper-body and supported leg sessions. Four recovery days make room to rest between blocks of movement.
View program ↗
Balanced practice14 DAYS
14-Day Core & Whole-Body
Alternate core practice with upper-body, leg and walking sessions. Follow at your own pace with four full recovery days and no body-size target.
View program ↗
Arms & shoulders07 DAYS
7-Day Arms & Shoulders
Make time for arms and shoulders with focused routines, walking sessions and two recovery days each week.
View program ↗Arms & shoulders14 DAYS
14-Day Arms & Shoulders
Make time for arms and shoulders with focused routines, walking sessions and two recovery days each week.
View program ↗Arms & shoulders21 DAYS
21-Day Arms & Shoulders
Make time for arms and shoulders with focused routines, walking sessions and two recovery days each week.
View program ↗
Back07 DAYS
7-Day Back Focus
Explore back-focused movement with a mix of upper-body routines and walking. Rest days separate each block of practice.
View program ↗Back14 DAYS
14-Day Back Focus
Explore back-focused movement with a mix of upper-body routines and walking. Rest days separate each block of practice.
View program ↗Back21 DAYS
21-Day Back Focus
Explore back-focused movement with a mix of upper-body routines and walking. Rest days separate each block of practice.
View program ↗
Chest & upper body07 DAYS
7-Day Chest & Upper-Body Focus
A schedule built around chest and upper-body movement, with walking between focused sessions and regular rest days.
View program ↗Chest & upper body14 DAYS
14-Day Chest & Upper-Body Focus
A schedule built around chest and upper-body movement, with walking between focused sessions and regular rest days.
View program ↗Chest & upper body21 DAYS
21-Day Chest & Upper-Body Focus
A schedule built around chest and upper-body movement, with walking between focused sessions and regular rest days.
View program ↗Abs & core07 DAYS
7-Day Core Focus
Practise core-focused routines alongside walking sessions. Most sessions are standing; longer schedules also include floor work.
View program ↗Abs & core14 DAYS
14-Day Core Focus
Practise core-focused routines alongside walking sessions. Most sessions are standing; longer schedules also include floor work.
View program ↗Abs & core21 DAYS
21-Day Core Focus
Practise core-focused routines alongside walking sessions. Most sessions are standing; longer schedules also include floor work.
View program ↗
Glutes07 DAYS
7-Day Glutes Focus
Give glute-focused sessions a place in your week, using standing, wall-supported and other channel routines, plus walking and recovery.
View program ↗Glutes14 DAYS
14-Day Glutes Focus
Give glute-focused sessions a place in your week, using standing, wall-supported and other channel routines, plus walking and recovery.
View program ↗Glutes21 DAYS
21-Day Glutes Focus
Give glute-focused sessions a place in your week, using standing, wall-supported and other channel routines, plus walking and recovery.
View program ↗
Legs & thighs07 DAYS
7-Day Legs & Thighs
Explore thigh, leg and calf routines with walking between focused days. Longer schedules include seated and floor-based sessions.
View program ↗Legs & thighs14 DAYS
14-Day Legs & Thighs
Explore thigh, leg and calf routines with walking between focused days. Longer schedules include seated and floor-based sessions.
View program ↗Legs & thighs21 DAYS
21-Day Legs & Thighs
Explore thigh, leg and calf routines with walking between focused days. Longer schedules include seated and floor-based sessions.
View program ↗Standing movement07 DAYS
7-Day Standing Movement
Choose routines explicitly described as standing, covering core, upper body and legs. Alternate them with standing stretches or walking and take two rest days each week.
View program ↗Standing movement14 DAYS
14-Day Standing Movement
Choose routines explicitly described as standing, covering core, upper body and legs. Alternate them with standing stretches or walking and take two rest days each week.
View program ↗Standing movement21 DAYS
21-Day Standing Movement
Choose routines explicitly described as standing, covering core, upper body and legs. Alternate them with standing stretches or walking and take two rest days each week.
View program ↗
Walking & cardio07 DAYS
7-Day Walking Routine
Make room for at-home walking with a mix of short and longer sessions. Repeat familiar walks as the schedule grows and take two full recovery days each week.
View program ↗Walking & cardio14 DAYS
14-Day Walking Routine
Make room for at-home walking with a mix of short and longer sessions. Repeat familiar walks as the schedule grows and take two full recovery days each week.
View program ↗Walking & cardio21 DAYS
21-Day Walking Routine
Make room for at-home walking with a mix of short and longer sessions. Repeat familiar walks as the schedule grows and take two full recovery days each week.
View program ↗