YOUR DAILY MOVEMENT
Ready for Day 1?
Your next workout, ready when you are.
DAY 1 / 30 · Strength & control
Full Body Foundations
No equipment. Follow the pictures. Go at your pace.
KNOW WHAT’S COMING
Your movement lineup
30-day challenge - Level 1 · Your schedule
Day 1 · Full Body Foundations — March in place · Standing heel dig · Standing torso turn · Bodyweight squat · Bodyweight good morning · Standing calf raise · Push-up · Bird dog · Glute bridge · Standing shoulder-blade squeeze · Dead bug · Side-lying leg raise · Cat-cow · Side step & reach · Unweighted arm curl · Gentle shoulder rolls
Day 2 · Rhythm & Cardio — March in place · Lateral step touch · Step jack · Standing torso turn · Cross-body knee lift · Side step & reach · Standing calf raise · Alternating heel kick · Jumping jack · Standing side leg lift · Standing jab & cross · Bodyweight good morning · Comfortable overhead reach
Day 3 · Strength & Stability — Standing heel dig · Side step & reach · Standing torso turn · Wide-stance squat · Standing calf raise · Bodyweight good morning · Knee push-up · Quadruped hip extension · Alternating prone swimmer · Glute bridge · Dead bug · Clamshell · Cat-cow · March in place · Unweighted arm curl
Day 4 · Easy Movement & Recovery — March in place · Standing torso turn · Side step & reach · Standing heel dig · Bodyweight good morning · Standing toe raise · Cat-cow · Supine heel slide · Gentle neck turn · Gentle hamstring sweep
Day 5 · Cardio & Coordination — Side step & reach · March in place · Cross-body knee lift · Lateral step touch · Step jack · Standing torso turn · Standing hamstring curl · Standing calf raise · Alternating heel kick · Standing side leg lift · Jumping jack · Bodyweight good morning · Small arm circles
Day 6 · Full Body Control — March in place · Standing heel dig · Standing torso turn · Reverse lunge · Standing calf raise · Bodyweight good morning · Push-up · Bird dog · Prone reverse snow angel · Glute bridge · Supine heel slide · Side-lying leg raise · Cat-cow · Side step & reach · Gentle shoulder rolls
Day 7 · Rest & Gentle Mobility — March in place · Standing shoulder-blade squeeze · Unweighted triceps reach · Standing heel dig · Cat-cow · Supine heel slide · Gentle neck turn · Standing calf rock
Day 8 · Full Body Foundations — March in place · Standing heel dig · Standing torso turn · Bodyweight squat · Bodyweight good morning · Standing calf raise · Push-up · Bird dog · Glute bridge · Prone reverse snow angel · Bear hover · Clamshell · Cat-cow · Side step & reach · Unweighted arm curl · Gentle shoulder rolls
Day 9 · Rhythm & Cardio — March in place · Lateral step touch · Step jack · Standing torso turn · Cross-body knee lift · Side step & reach · Standing calf raise · Alternating heel kick · Jumping jack · Standing side leg lift · Standing jab & cross · Bodyweight good morning · Comfortable overhead reach
Day 10 · Strength & Stability — Standing heel dig · Side step & reach · Standing torso turn · Wide-stance squat · Standing calf raise · Bodyweight good morning · Knee push-up · Quadruped hip extension · Alternating prone swimmer · Glute bridge march · Dead bug · Clamshell · Cat-cow · March in place · Unweighted arm curl
Day 11 · Easy Movement & Recovery — March in place · Standing torso turn · Side step & reach · Standing heel dig · Bodyweight good morning · Standing toe raise · Cat-cow · Supine heel slide · Gentle neck turn · Gentle hamstring sweep
Day 12 · Cardio & Coordination — Side step & reach · March in place · Cross-body knee lift · Lateral step touch · Step jack · Standing torso turn · Standing hamstring curl · Standing calf raise · Alternating heel kick · Standing side leg lift · Jumping jack · Bodyweight good morning · Small arm circles
Day 13 · Full Body Control — March in place · Standing heel dig · Standing torso turn · Shallow lateral lunge · Standing calf raise · Bodyweight good morning · Push-up · Bird dog · Prone reverse snow angel · Glute bridge · Supine heel slide · Clamshell · Cat-cow · Side step & reach · Gentle shoulder rolls
Day 14 · Rest & Gentle Mobility — March in place · Standing shoulder-blade squeeze · Unweighted triceps reach · Standing heel dig · Cat-cow · Supine heel slide · Gentle neck turn · Standing calf rock
Day 15 · Full Body Foundations — March in place · Standing heel dig · Standing torso turn · Bodyweight squat · Bodyweight good morning · Standing calf raise · Push-up · Bird dog · Glute bridge · Standing shoulder-blade squeeze · Bear hover · Side-lying leg raise · Cat-cow · Side step & reach · Unweighted arm curl · Gentle shoulder rolls
Day 16 · Rhythm & Cardio — March in place · Lateral step touch · Step jack · Standing torso turn · Cross-body knee lift · Side step & reach · Standing calf raise · Alternating heel kick · Jumping jack · Standing side leg lift · Standing jab & cross · Bodyweight good morning · Comfortable overhead reach
Day 17 · Strength & Stability — Standing heel dig · Side step & reach · Standing torso turn · Wide-stance squat · Standing calf raise · Bodyweight good morning · Knee push-up · Quadruped hip extension · Alternating prone swimmer · Glute bridge march · Dead bug · Clamshell · Cat-cow · March in place · Unweighted arm curl
Day 18 · Easy Movement & Recovery — March in place · Standing torso turn · Side step & reach · Standing heel dig · Bodyweight good morning · Standing toe raise · Cat-cow · Supine heel slide · Gentle neck turn · Gentle hamstring sweep
Day 19 · Cardio & Coordination — Side step & reach · March in place · Cross-body knee lift · Lateral step touch · Step jack · Standing torso turn · Standing hamstring curl · Standing calf raise · Alternating heel kick · Standing side leg lift · Jumping jack · Bodyweight good morning · Small arm circles
Day 20 · Full Body Control — March in place · Standing heel dig · Standing torso turn · Shallow lateral lunge · Standing calf raise · Bodyweight good morning · Push-up · Bird dog · Prone reverse snow angel · Glute bridge · Supine heel slide · Bent-knee side plank · Cat-cow · Side step & reach · Gentle shoulder rolls
Day 21 · Rest & Gentle Mobility — March in place · Standing shoulder-blade squeeze · Unweighted triceps reach · Standing heel dig · Cat-cow · Supine heel slide · Gentle neck turn · Standing calf rock
Day 22 · Full Body Foundations — March in place · Standing heel dig · Standing torso turn · Bodyweight squat · Bodyweight good morning · Standing calf raise · Push-up · Bird dog · Glute bridge · Prone reverse snow angel · Bear hover · Clamshell · Cat-cow · Side step & reach · Unweighted arm curl · Gentle shoulder rolls
Day 23 · Rhythm & Cardio — March in place · Lateral step touch · Step jack · Standing torso turn · Cross-body knee lift · Side step & reach · Standing calf raise · Alternating heel kick · Jumping jack · Standing side leg lift · Standing jab & cross · Bodyweight good morning · Comfortable overhead reach
Day 24 · Strength & Stability — Standing heel dig · Side step & reach · Standing torso turn · Wide-stance squat · Standing calf raise · Bodyweight good morning · Knee push-up · Quadruped hip extension · Alternating prone swimmer · Glute bridge march · Dead bug · Clamshell · Cat-cow · March in place · Unweighted arm curl
Day 25 · Easy Movement & Recovery — March in place · Standing torso turn · Side step & reach · Standing heel dig · Bodyweight good morning · Standing toe raise · Cat-cow · Supine heel slide · Gentle neck turn · Gentle hamstring sweep
Day 26 · Cardio & Coordination — Side step & reach · March in place · Cross-body knee lift · Lateral step touch · Step jack · Standing torso turn · Standing hamstring curl · Standing calf raise · Alternating heel kick · Standing side leg lift · Jumping jack · Bodyweight good morning · Small arm circles
Day 27 · Full Body Control — March in place · Standing heel dig · Standing torso turn · Shallow lateral lunge · Standing calf raise · Bodyweight good morning · Push-up · Bird dog · Prone reverse snow angel · Glute bridge · Supine heel slide · Clamshell · Cat-cow · Side step & reach · Gentle shoulder rolls
Day 28 · Rest & Gentle Mobility — March in place · Standing shoulder-blade squeeze · Unweighted triceps reach · Standing heel dig · Cat-cow · Supine heel slide · Gentle neck turn · Standing calf rock
Day 29 · Full Body Foundations — March in place · Standing heel dig · Standing torso turn · Bodyweight squat · Bodyweight good morning · Standing calf raise · Push-up · Bird dog · Glute bridge · Standing shoulder-blade squeeze · Bear hover · Side-lying leg raise · Cat-cow · Side step & reach · Unweighted arm curl · Gentle shoulder rolls
Day 30 · Rhythm & Cardio — March in place · Lateral step touch · Step jack · Standing torso turn · Cross-body knee lift · Side step & reach · Standing calf raise · Alternating heel kick · Jumping jack · Standing side leg lift · Standing jab & cross · Bodyweight good morning · Comfortable overhead reach