New workouts will be released in the app on Saturday at 12pm MST for the following week.

You can choose one from two workouts depending on your time constraints for that day.

The “standard” workout takes around 45-55 minutes to complete, while a “30-minute” workout takes anywhere from 28 to 32 minutes.

You pick ONE based on what works the best for you and your schedule.

I suggest starting the 30-minute workout for at least the first two weeks.

It’ll allow your body to get acclimated, become comfortable with this workout style, and log workouts in the app.

Yes! The 30-minute workouts help ensure you work for each muscle group in your body correctly.

You can and will see results if you consistently do the 30-minute workouts for a few weeks.

Remember, you don’t need to be perfect, but you do need to be consistent!

I firmly believe in “doing what you can with what you have,” so if 3-4 days per week is all you can swing, that’s great!

I would recommend prioritizing the following workouts below:

• 3 Workouts: Lower Body, Upper Body, and Full Body.

• 4 Workouts: Lower Body, Upper Body, Shoulders & Glutes, and Full Body.

It depends on how many workouts you plan for that week.

If you join on a Wednesday and aim for 3 workouts, start with Lower Body, Upper Body, and Full Body instead of doing the Cardio & Core workout scheduled for that day.

If you aim for 4 workouts, start with Lower Body, Upper Body, Shoulders & Glutes, and Full Body.

From the calendar, go to the day the workout was originally on (e.g., Monday, you’ll have your Lower Body).

You’ll see three dots on the workout, click on it and select “move workout.”

Then choose a date you’d like to place that workout.

Once you do that, go to the date you chose on the calendar, and you’ll see the workout on that day.

When starting, get at least one light pair (5, 8, or 10 lbs) and one medium or heavy pair (12, 15, or 20 lbs).

If you want a range to help you maximize your workouts, I recommend getting this set from Amazon. It’ll come with 5, 10, 15, 20, and 25 lbs. dumbbells.

It’ll vary for each person based on their experience and fitness levels, including weight availability.

I do not recommend what weight you should use for the specific movements, but here’s a quick guide:

Your goal is to perform 95% of movements efficiently while focusing on the correct form, and the last 1-3 reps should be challenging.

It’ll take some time to figure out which weight is the best for you with that movement, and be encouraged to have patience with yourself.

Important Tip: Don’t forget to log your weights and reps in the app so you’ll have a history to look back on in the future!

Go to “settings” on the left tab, click right to swipe on the “metric” for kg and km.

Two exercises back to back.

You would perform one set of each exercise back to back (even though you’ll see all the sets on the screen, you’re only performing ONE set each time).

Then rest (for the recommended amount). You’ll see a rest timer loaded and then repeat for the prescribed number of sets.

The app will guide you by clicking B1 and B2 at the top-right each time you’ve completed one set of exercises.

Watch the video tutorial to learn and understand how the app works!

Perform one set of each exercise back to back to back (even though you’ll see all the sets on the screen, you’re only performing ONE set each time).

Then rest (for the recommended amount). You’ll see a rest timer loaded and then repeat for the prescribed number of sets.

The app will guide you by clicking C1, C2, and C3 at the top-right each time you’ve completed one set of exercises.

Watch the video tutorial to learn and understand how the app works!

Three to four exercises back to back (typically at the end of the workout).

Perform one set of each exercise back to back (even though you’ll see all the sets on the screen, you’re only performing ONE set each time).

Then rest (for the recommended amount). You’ll see a rest timer loaded and then repeat for the prescribed number of sets.

The app will guide you by clicking D1, D2, D3, etc. at the top-right each time you’ve completed one set of exercises.

Watch the video tutorial to learn and understand how the app works!

Used for 30-Minute Workouts only.

Six or more exercises performed back to back.

Perform one set of each exercise back to back (even though you’ll see all the sets on the screen, you’re only performing ONE set each time).

Then rest (for the recommended amount). You’ll see a rest timer loaded and then repeat for the prescribed number of sets.

The app will guide you by clicking B1, B2, B3, B4, B5, B6, etc. at the top-right each time you’ve completed one set of exercises.

Watch the video tutorial to learn and understand how the app works!