NEW CURATED SCHEDULE · FREE
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.
- Focus
- Balanced practice
- Time
- 8–15 min per active day, plus time to ease in and cool down
- Equipment
- A sturdy chair for seated and supported leg sessions. Clear space for walking. Equipment is not specified for some videos; preview them before starting.
- Audience
- Adults comfortable with the featured movements. Difficulty varies and is often not specified by the channel.
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.
Alternate the focus
Core, upper-body, leg and walking sessions share this calendar. The aim is variety and a clear next session, rather than an individualized training prescription. Read the equipment notes and preview unfamiliar movements before saving the schedule.
This calendar has 10 workout days and 4 recovery days. Active videos range from 7:15 to 14:05. Recovery is scheduled on days 3, 6, 10, 13; 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.
Follow the original video at a comfortable pace. Take breaks whenever you need. · 9:38
Equipment: No equipment
Standing Love Handles Workout For Women | No Jumping | No Equipment ↗Follow the original video at a comfortable pace. Take breaks whenever you need. · 7:15
Equipment: No equipment
7 Min Gentle Standing Routine to Burn Back & Arms Fat FAST ↗A full rest day. Gentle everyday movement is optional; no video is required.
Follow the original video at a comfortable pace. Take breaks whenever you need. · 8:37
Equipment: Chair
7 Day 7 Standing Only Glutes + Thighs Exercises! ↗Follow the original video at a comfortable pace. Take breaks whenever you need. · 11:33
Equipment: Not specified
Do This 10 Min Gentle Walking Workout After Meals To Improve Digestion ↗A full rest day. Gentle everyday movement is optional; no video is required.
Follow the original video at a comfortable pace. Take breaks whenever you need. · 14:05
Equipment: Chair
Chair Workout To Get Slim Belly While Sitting! ↗Follow the original video at a comfortable pace. Take breaks whenever you need. · 7:15
Equipment: No equipment
7 Min Gentle Standing Routine to Burn Back & Arms Fat FAST ↗Follow the original video at a comfortable pace. Take breaks whenever you need. · 8:37
Equipment: Chair
7 Day 7 Standing Only Glutes + Thighs Exercises! ↗A full rest day. Gentle everyday movement is optional; no video is required.
Follow the original video at a comfortable pace. Take breaks whenever you need. · 7:30
Equipment: No equipment
7 Min 7 Day 7 Standing Exercises To Lose 7lbs & Get Flat Tummy! ↗Follow the original video at a comfortable pace. Take breaks whenever you need. · 11:33
Equipment: Not specified
Do This 10 Min Gentle Walking Workout After Meals To Improve Digestion ↗A full rest day. Gentle everyday movement is optional; no video is required.
Follow the original video at a comfortable pace. Take breaks whenever you need. · 9:55
Equipment: No equipment
8 Easy Standing Exercises To Lose Weight & Flatten Belly ↗