NEW CURATED SCHEDULE · FREE
21-Day Back Focus
Explore back-focused movement with a mix of upper-body routines and walking. Rest days separate each block of practice.
- Focus
- Back
- Time
- 6–17 min per active day, plus time to ease in and cool down
- Equipment
- Clear space to move; a suitable bed or exercise mat. Equipment is not specified for some sessions; preview each video before starting.
- Audience
- Adults comfortable with the featured movements. Difficulty is not specified for some videos; preview each session and adapt the schedule to your needs.
New curated schedule for this website; not an existing official channel program. Day counts describe the calendar, not a guaranteed change in appearance. Take extra rest or repeat a session when you need.
A back-focused routine, with variety
This schedule groups back-focused videos and separates them with walking or other upper-body movement. The focus is choosing and repeating a routine, not diagnosing or treating back pain. A back label does not tell you whether a movement is suitable for an individual injury.
This calendar has 15 workout days and 6 recovery days. Active videos range from 6:30 to 16:09. Recovery is scheduled on days 3, 7, 10, 14, 17, 21; no video is required on those days. Mark them complete after taking your rest.
The day count describes the order of the calendar. If a session takes longer than you expected, you can pause it and come back later. Completion is your own record, not evidence that a video was watched or that a physical result occurred.
Read the program guide ↗Your full daily schedule.
Enable JavaScript to save and track completed days. The complete calendar is available below without signing in.
Preview the movements, choose a comfortable pace and pause whenever needed. · 9:00
Equipment: Not specified
7 Min 7 Day 7 Standing Posterior Exercises For Stunning Back! ↗A change of focus between sessions. Follow at your own pace; take extra rest whenever needed. · 7:34
Equipment: Not specified
7 Min 7 Walks To Lose Belly Fat! ↗A full rest day. No workout is required; you can mark the day complete after taking your rest.
Preview the movements, choose a comfortable pace and pause whenever needed. · 9:09
Equipment: Not specified
7 Min 7 Day 7 Standing Back Exercises To Lose Bra Bulge & Back Fat! ↗A change of focus between sessions. Follow at your own pace; take extra rest whenever needed. · 9:40
Equipment: Not specified
Surprising Results With This 10 Min Daily Walking Workout ↗Preview the movements, choose a comfortable pace and pause whenever needed. · 7:15
Equipment: No equipment
7 Min Gentle Standing Routine to Burn Back & Arms Fat FAST ↗A full rest day. No workout is required; you can mark the day complete after taking your rest.
Preview the movements, choose a comfortable pace and pause whenever needed. · 8:28
Equipment: Not specified
8 Min Posture Fix For Girls To Have A Beautiful Back! ↗A change of focus between sessions. Follow at your own pace; take extra rest whenever needed. · 11:33
Equipment: Not specified
Do This 10 Min Gentle Walking Workout After Meals To Improve Digestion ↗A full rest day. No workout is required; you can mark the day complete after taking your rest.
Preview the movements, choose a comfortable pace and pause whenever needed. · 9:38
Equipment: Not specified
Exercises To Fix Back Posture & Get Beautiful Back For Women ↗A change of focus between sessions. Follow at your own pace; take extra rest whenever needed. · 11:02
Equipment: Not specified
Walk Off Belly Fat From Home - Just 10 Min a day ↗Preview the movements, choose a comfortable pace and pause whenever needed. · 6:30
Equipment: Not specified
5 min daily, Back Fat & Bra Bulge Goes POOF - Like Magic! ↗A full rest day. No workout is required; you can mark the day complete after taking your rest.
Preview the movements, choose a comfortable pace and pause whenever needed. · 12:38
Equipment: Not specified
Get Rid Of Bra Bulge Back Fat In 1 Week With This Home Workout ↗A change of focus between sessions. Follow at your own pace; take extra rest whenever needed. · 16:02
Equipment: Not specified
I WALKED OFF MY BELLY FAT IN 15 MIN! ↗A full rest day. No workout is required; you can mark the day complete after taking your rest.
Preview the movements, choose a comfortable pace and pause whenever needed. · 8:50
Equipment: Bed / mat
7 Min 7 Day 7 Lying Bed Workout To Lose Bra Bulge & Back Fat! ↗A change of focus between sessions. Follow at your own pace; take extra rest whenever needed. · 12:54
Equipment: Not specified
Walk The Dinner Weight Off When You Do This Every Night ↗Preview the movements, choose a comfortable pace and pause whenever needed. · 16:09
Equipment: Not specified
Gentle Standing Routine to Burn Back & Arms Fat Fast ↗A full rest day. No workout is required; you can mark the day complete after taking your rest.