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Family Fitness Planner

Choose your goal and tell us what equipment you've got. Get a printable week-by-week plan: family workouts you can do with the kids, a 6-week weight loss kickstart, an 8-week strength builder that scales from bodyweight to barbell, or a 16-week kickboxing programme that takes you from beginner basics through to sparring conditioning. Included with All Access.

1. Pick your programme

2. What gear have you got?

Tick everything available — the plan adapts. Bodyweight-only is totally fine.

3. Your 4-week plan

Subscribers get session timers, voice cues, completion tracking and weight suggestions tailored to your profile.

Exercise library

150 of 150 moves — filter by time, difficulty and safety.

Bodyweight squat
Bodyweight squat
beginner
Lower body · ~45s · quads, glutes
  • • Feet shoulder-width
  • • Chest tall, weight in heels
  • • Knees track over toes
Prenatal T1/2/3Early postnatalPF-friendly
Goblet squat (DB/KB)
Goblet squat (DB/KB)
intermediate
Lower body · ~1 min · quads, glutes, core
  • • Hug the weight to chest
  • • Sit between hips
  • • Drive through whole foot
Prenatal T1/2
Back squat (barbell)
Back squat (barbell)
advanced
Lower body · ~1 min · quads, glutes, core
  • • Bar on traps, not neck
  • • Brace 360° before unrack
  • • Break at hips and knees together
Avoid w/ PF issues
Bulgarian split squat
Bulgarian split squat
intermediate
Lower body · ~1 min · quads, glutes
  • • Back foot elevated on bench
  • • Front shin near vertical
  • • Drive through front heel
Prenatal T1/2
Walking lunge
Walking lunge
beginner
Lower body · ~45s · quads, glutes
  • • Big step forward
  • • Back knee toward floor
  • • Drive through front heel
Prenatal T1/2/3Early postnatalPF-friendly
Glute bridge
Glute bridge
beginner
Lower body · ~40s · glutes, hamstrings
  • • Feet flat, ribs down
  • • Exhale, lift hips
  • • Squeeze glutes at top
Prenatal T1/2Early postnatalPF-friendly
Barbell hip thrust
Barbell hip thrust
advanced
Lower body · ~1 min · glutes
  • • Upper back on bench
  • • Chin tucked, ribs down
  • • Drive hips to ceiling
Deadlift
Deadlift
advanced
Lower body · ~1 min · hamstrings, glutes, back
  • • Bar over mid-foot
  • • Flat back, hinge at hips
  • • Drive floor away
Avoid w/ PF issues
Romanian deadlift
Romanian deadlift
intermediate
Lower body · ~1 min · hamstrings, glutes
  • • Soft knees, push hips back
  • • Bar/DB close to legs
  • • Feel hamstring stretch
Prenatal T1/2
Box step-up
Box step-up
beginner
Lower body · ~50s · quads, glutes
  • • Full foot on box
  • • Drive through heel
  • • Control on the way down
Prenatal T1/2/3Early postnatalPF-friendly
Calf raise
Calf raise
beginner
Lower body · ~40s · calves
  • • Rise onto balls of feet
  • • Pause at the top
  • • Slow lower for 2s
Prenatal T1/2/3Early postnatalPF-friendly
Push-up
Push-up
intermediate
Upper body · ~45s · chest, triceps, core
  • • Hands under shoulders
  • • Body in a straight line
  • • Lower chest to floor
Prenatal T1
Incline push-up
Incline push-up
beginner
Upper body · ~40s · chest, triceps
  • • Hands on bench/wall
  • • Squeeze glutes
  • • Slow lower
Prenatal T1/2/3Early postnatalPF-friendly
Bench press
Bench press
advanced
Upper body · ~1 min · chest, triceps, shoulders
  • • Shoulder blades pinned
  • • Bar to lower chest
  • • Drive feet into floor
Dumbbell press
Dumbbell press
intermediate
Upper body · ~1 min · chest, triceps
  • • Wrists stacked over elbows
  • • Control the lower
  • • Press to lockout
Single-arm DB row
Single-arm DB row
intermediate
Upper body · ~1 min · back, biceps
  • • Flat back
  • • Pull elbow to hip
  • • Squeeze the lat
Prenatal T1/2
Pull-up / chin-up
Pull-up / chin-up
advanced
Upper body · ~1 min · back, biceps
  • • Dead hang start
  • • Chest to bar
  • • Control the lower
Band row
Band row
beginner
Upper body · ~45s · back
  • • Anchor at chest height
  • • Pull elbows back
  • • Squeeze shoulder blades
Prenatal T1/2/3Early postnatalPF-friendly
Overhead press
Overhead press
intermediate
Upper body · ~1 min · shoulders, triceps, core
  • • Brace core
  • • Press straight up
  • • Don't flare ribs
Lateral raise
Lateral raise
beginner
Upper body · ~40s · shoulders
  • • Slight elbow bend
  • • Lead with pinky
  • • Stop at shoulder height
Prenatal T1/2/3Early postnatal
Tricep dip
Tricep dip
intermediate
Upper body · ~45s · triceps
  • • Hands on edge of bench
  • • Elbows track straight back
  • • Lower to 90°
Forearm plank
Forearm plank
beginner
Core · ~45s · core
  • • Forearms on floor
  • • Squeeze glutes and core
  • • Hips level — don't sag
Prenatal T1PF-friendly
Side plank
Side plank
intermediate
Core · ~40s · obliques, core
  • • Stack hips and shoulders
  • • Drive elbow into floor
  • • Long line from head to feet
Prenatal T1/2Early postnatalPF-friendly
Dead bug
Dead bug
beginner
Core · ~45s · core
  • • Low back glued to floor
  • • Exhale as limbs extend
  • • Slow & controlled
Prenatal T1/2/3Early postnatalPF-friendly
Bird dog
Bird dog
beginner
Core · ~40s · core, glutes
  • • Flat back, neutral spine
  • • Extend opposite arm + leg
  • • Pause 2s at the top
Prenatal T1/2/3Early postnatalPF-friendly
Hollow hold
Hollow hold
intermediate
Core · ~30s · core
  • • Low back pressed down
  • • Arms & legs long
  • • Breathe shallow but steady
Hanging leg raise
Hanging leg raise
advanced
Core · ~40s · core
  • • No swinging
  • • Lift legs to 90°+
  • • Control the lower
Pallof press
Pallof press
intermediate
Core · ~45s · core, obliques
  • • Resist the rotation
  • • Press straight out
  • • Brace abs throughout
Prenatal T1/2PF-friendly
Pelvic tilt
Pelvic tilt
beginner
Core · ~40s · core, pelvic floor
  • • Lie on back, knees bent
  • • Exhale, gently tilt pelvis
  • • Soft, no clenching
Prenatal T1/2/3Early postnatalPF-friendly
Pelvic floor lift
Pelvic floor lift
beginner
Core · ~30s · pelvic floor
  • • Lift like stopping a wee
  • • Hold 3–5s, fully relax
  • • Don't hold breath
Prenatal T1/2/3Early postnatalPF-friendly
Burpee
Burpee
advanced
Full body · ~45s · full body
  • • Hands down, jump back
  • • Push-up, jump in
  • • Explode up with arms overhead
Avoid w/ PF issues
Thruster
Thruster
advanced
Full body · ~1 min · legs, shoulders
  • • Front-rack squat
  • • Drive up + press overhead
  • • One smooth movement
Kettlebell swing
Kettlebell swing
intermediate
Full body · ~45s · glutes, hamstrings, core
  • • Hinge, don't squat
  • • Snap hips, arms guide
  • • Bell floats to chest
Farmer carry
Farmer carry
beginner
Full body · ~45s · grip, core, shoulders
  • • Stand tall, shoulders down
  • • Brace core
  • • Walk smooth and quiet
Prenatal T1/2PF-friendly
Turkish get-up
Turkish get-up
advanced
Full body · ~2 min · full body
  • • Eyes on the weight
  • • Move slow & deliberate
  • • Every step reversible
Skipping
Skipping
beginner
Cardio / Conditioning · ~1 min · calves, shoulders
  • • Small hops, stay on balls of feet
  • • Wrists do the work
  • • Relaxed shoulders
Avoid w/ PF issues
Mountain climber
Mountain climber
intermediate
Cardio / Conditioning · ~40s · core, shoulders
  • • Strong plank position
  • • Drive knees to chest
  • • Stay quiet on feet
Rowing machine
Rowing machine
beginner
Cardio / Conditioning · ~5 min · legs, back
  • • Legs → back → arms
  • • Reverse on return
  • • Long, powerful strokes
Prenatal T1/2Early postnatalPF-friendly
Incline walk
Incline walk
beginner
Cardio / Conditioning · ~10 min · legs
  • • 8–12% incline
  • • Brisk pace, no holding rails
  • • Conversational breathing
Prenatal T1/2/3Early postnatalPF-friendly
World's greatest stretch
World's greatest stretch
beginner
Mobility / Stability · ~1 min · hips, spine
  • • Lunge, hand inside foot
  • • Rotate up to ceiling
  • • 5 each side
Prenatal T1/2Early postnatalPF-friendly
Cat-cow
Cat-cow
beginner
Mobility / Stability · ~45s · spine
  • • Inhale, drop belly
  • • Exhale, round spine
  • • Slow & breath-led
Prenatal T1/2/3Early postnatalPF-friendly
90/90 hip switch
90/90 hip switch
intermediate
Mobility / Stability · ~45s · hips
  • • Both knees at 90°
  • • Rotate side to side
  • • Tall posture throughout
Prenatal T1/2Early postnatalPF-friendly
Jab / Cross
Jab / Cross
beginner
Striking · ~2 min · shoulders, core
  • • Chin tucked, guard up
  • • Snap the punch, don't push
  • • Rotate hips on the cross
Lead hook
Lead hook
intermediate
Striking · ~2 min · shoulders, core
  • • Pivot lead foot
  • • Elbow at shoulder height
  • • Turn the hip through
Roundhouse kick
Roundhouse kick
intermediate
Striking · ~2 min · hips, core
  • • Pivot standing foot
  • • Hip turns over
  • • Strike with shin, not foot
Teep (push kick)
Teep (push kick)
intermediate
Striking · ~2 min · hips, core
  • • Knee up, then extend
  • • Push, don't kick
  • • Re-chamber after
Slip & roll defence
Slip & roll defence
advanced
Striking · ~2 min · core, legs
  • • Bend knees, slip from hips
  • • Eyes stay on opponent
  • • Recover guard fast
🏋️
Sled push
intermediate
Functional · ~1 min · legs, core
  • • Arms locked out
  • • Drive long strides
  • • Stay low
🏋️
Sandbag bear-hug carry
intermediate
Functional · ~1 min · full body
  • • Hug sandbag tight to chest
  • • Brace core
  • • Short steady steps
Prenatal T1
🏋️
Wall ball
intermediate
Functional · ~1 min · legs, shoulders
  • • Squat to parallel
  • • Drive ball up to target
  • • Catch and absorb
🏋️
Box jump
advanced
Functional · ~45s · legs
  • • Soft landing on top
  • • Stand tall to finish
  • • Step down — don't jump down
Avoid w/ PF issues
🏋️
Loaded step-up
intermediate
Functional · ~1 min · quads, glutes
  • • Full foot on box
  • • Drive through heel
  • • Control all the way down
Prenatal T1/2Early postnatalPF-friendly
🏋️
Suitcase carry
beginner
Functional · ~45s · obliques, grip
  • • Weight in one hand
  • • Stay perfectly upright
  • • Resist the lean
Prenatal T1/2PF-friendly
🏋️
Rotational med-ball throw
intermediate
Kinetic link · ~1 min · core, hips
  • • Load the back hip
  • • Drive through floor
  • • Hips → torso → arms
🏋️
Med-ball slam
intermediate
Kinetic link · ~45s · core, shoulders
  • • Reach tall
  • • Brace, exhale, slam
  • • Catch on the bounce
Avoid w/ PF issues
🏋️
Broad jump
advanced
Kinetic link · ~45s · legs, core
  • • Arms swing back, load hips
  • • Triple extension up & out
  • • Stick the landing
Avoid w/ PF issues
🏋️
Kettlebell clean
advanced
Kinetic link · ~1 min · full body
  • • Hinge, snap hips
  • • Pull elbow tight to ribs
  • • Catch in front rack
🏋️
Step + cross (kinetic chain)
intermediate
Kinetic link · ~2 min · full body
  • • Push through back foot
  • • Rotate hip → torso → fist
  • • Feel the chain link up
🏋️
Single-leg hinge + reach
intermediate
Kinetic link · ~1 min · glutes, hamstrings, core
  • • Hinge on one leg
  • • Back leg extends straight
  • • Opposite hand reaches floor
Prenatal T1/2Early postnatalPF-friendly
🏋️
Anterior push SA — high cable + split squat
intermediate
Kinetic link · ~1 min · chest, shoulders, core, quads, glutes
  • • High cable, single arm, opposite-leg split squat
  • • Drive back foot down — link floor → hip → fist
  • • Resist rotation through the torso
🏋️
Superior push SA — DB or cable + split squat
intermediate
Kinetic link · ~1 min · shoulders, core, quads
  • • Press up & slightly forward from a split stance
  • • Ribs down, brace 360°
  • • Stack hip → shoulder → wrist at lockout
🏋️
Posterior pull — mid-cable rope + lateral lunge
intermediate
Kinetic link · ~1 min · back, biceps, glutes, adductors
  • • Rope at mid-height, 2-point pull
  • • Lateral lunge, sit into the working hip
  • • Pull elbow past ribs, squeeze the lat
🏋️
Closing arc DA — low cables + split squat
advanced
Kinetic link · ~1 min · chest, shoulders, core
  • • Low cables, both arms, arc up & in
  • • Front shin vertical in split squat
  • • Exhale on the close, slow eccentric
🏋️
Opening arc — DB x-over + weight-shift squat
advanced
Kinetic link · ~1 min · back, shoulders, glutes
  • • Arms cross low, sweep up & out
  • • Shift weight side-to-side as you open
  • • Lead with the elbow, finish with the hand
🏋️
Lateral lunge ALT + mid-hold DA
intermediate
Kinetic link · ~1 min · adductors, glutes, core
  • • Step wide, sit into the working hip
  • • Hold DBs at mid-chest, ribs down
  • • Push the floor away to come back to centre
Prenatal T1/2
🏋️
Half-kneeling cable row
beginner
Upper body · ~1 min · back, biceps, core
  • • Half-kneel, opposite knee down
  • • Pull elbow past ribs
  • • Resist rotation
Prenatal T1/2/3Early postnatalPF-friendly
🏋️
Cable lat pulldown
beginner
Upper body · ~1 min · back, biceps
  • • Slight lean back, chest proud
  • • Pull bar to upper chest
  • • Control on the way up
Prenatal T1/2/3Early postnatalPF-friendly
🏋️
Cable face pull
beginner
Upper body · ~45s · rear delts, upper back
  • • Rope at eye level
  • • Pull to forehead, elbows high
  • • Squeeze shoulder blades
Prenatal T1/2/3Early postnatalPF-friendly
🏋️
Cable tricep pushdown
beginner
Upper body · ~45s · triceps
  • • Elbows pinned to ribs
  • • Press down to lockout
  • • Slow 2s up
Prenatal T1/2/3Early postnatal
🏋️
Cable bicep curl
beginner
Upper body · ~45s · biceps
  • • Elbows fixed at sides
  • • Curl with constant tension
  • • No swinging
Prenatal T1/2/3Early postnatal
🏋️
Cable Pallof press
intermediate
Core · ~45s · core, obliques
  • • Stand side-on to cable
  • • Press straight out, resist rotation
  • • Brace, breathe
Prenatal T1/2PF-friendly
🏋️
Cable woodchop (high → low)
intermediate
Kinetic link · ~1 min · core, obliques, shoulders
  • • Tall start, pivot back foot
  • • Chop diagonally past opposite hip
  • • Drive from hip, not arms
🏋️
Cable lift (low → high)
intermediate
Kinetic link · ~1 min · core, obliques, shoulders
  • • Load the back hip low
  • • Lift across body to opposite shoulder
  • • Pivot back foot fully
🏋️
Standing cable hip flexion
beginner
Lower body · ~50s · hip flexors, core
  • • Ankle cuff, cable behind
  • • Drive knee up to 90°
  • • Stay tall — no leaning back
Prenatal T1/2Early postnatalPF-friendly
🏋️
Cable glute kickback
beginner
Lower body · ~50s · glutes
  • • Ankle cuff, soft standing knee
  • • Drive heel back, squeeze glute
  • • No low-back arching
Prenatal T1/2/3Early postnatalPF-friendly
🏋️
Cable pull-through (hinge)
intermediate
Lower body · ~1 min · glutes, hamstrings
  • • Face away from low cable
  • • Hinge — push hips back
  • • Snap hips through to finish
Prenatal T1/2PF-friendly
🏋️
Bear crawl
beginner
Kids · ~30s · full body
  • • Knees just off floor
  • • Opposite hand & foot
  • • Stay quiet on hands
Prenatal T1
🏋️
Frog hop
beginner
Kids · ~30s · legs
  • • Squat down low
  • • Spring up & forward
  • • Soft landings
🏋️
Star jump
beginner
Kids · ~30s · full body
  • • Jump arms & legs out
  • • Then back in
  • • Big smile required
Avoid w/ PF issues
🏋️
Animal walks (crab, bear, bunny)
beginner
Kids · ~1 min · full body
  • • Pick an animal
  • • Walk 10m as that animal
  • • Switch and repeat
🏋️
Hamstring Curl (Machine)
beginner
Lower body · ~1 min · hamstrings, calves
  • • Lock knees into position
  • • Flex ankles toward shins
  • • Control the eccentric (lowering) phase
Prenatal T1/2Early postnatalPF-friendly
🏋️
Single Leg RDL
intermediate
Lower body · ~1 min · hamstrings, glutes, core
  • • Hinge at hips, not waist
  • • Keep back flat and neutral
  • • Extend back leg for balance
Prenatal T1/2Early postnatalPF-friendly
🏋️
Cossack Squat
intermediate
Lower body · ~1 min · adductors, glutes, quadriceps
  • • Keep chest up and proud
  • • Sink into heel of bent leg
  • • Straight leg toes point up
Prenatal T1/2PF-friendly
🏋️
Jump Squat
intermediate
Lower body · ~30s · quadriceps, glutes, calves
  • • Absorb landing with soft knees
  • • Explode upwards from squat
  • • Keep chest up throughout
Avoid w/ PF issues
🏋️
Reverse Lunge
beginner
Lower body · ~1 min · quadriceps, glutes, hamstrings
  • • Step back into 90/90 angles
  • • Keep front knee over ankle
  • • Push through front heel up
Prenatal T1/2/3Early postnatalPF-friendly
🏋️
Curtsy Lunge
intermediate
Lower body · ~1 min · gluteus medius, quadriceps, adductors
  • • Step back and across midline
  • • Keep hips facing forward
  • • Push through front heel up
Prenatal T1/2Early postnatalPF-friendly
🏋️
Leg Press
beginner
Lower body · ~1 min · quadriceps, glutes, hamstrings
  • • Don't lock out your knees
  • • Keep your lower back pressed
  • • Control the weight, no bouncing
🏋️
Sumo Squat
beginner
Lower body · ~1 min · adductors, glutes, quadriceps
  • • Take a wide stance, toes out
  • • Keep chest up, back straight
  • • Push knees out over feet
Prenatal T1/2/3Early postnatalPF-friendly
🏋️
Nordic Hamstring Curl
advanced
Lower body · ~45s · hamstrings, glutes
  • • Lower with control slowly
  • • Keep hips extended, body straight
  • • Use hands to push back up
🏋️
Wall Sit
beginner
Lower body · ~45s · quadriceps, glutes, hamstrings
  • • Back flat against the wall
  • • Thighs parallel to the floor
  • • Knees aligned over your ankles
Prenatal T1/2/3Early postnatalPF-friendly
🏋️
Chest Fly (Dumbbell)
beginner
Upper body · ~1 min · pectorals, anterior deltoids
  • • Maintain a slight elbow bend
  • • Open arms wide, feel stretch
  • • Squeeze chest to bring weights up
Prenatal T1/2Early postnatalPF-friendly
🏋️
Pec Deck Machine
beginner
Upper body · ~1 min · pectorals, anterior deltoids
  • • Set seat to shoulder height
  • • Keep chest up and open
  • • Squeeze pecs to bring arms together
Early postnatalPF-friendly
🏋️
Arnold Press
intermediate
Upper body · ~1 min · deltoids, triceps, trapezius
  • • Start with palms facing you
  • • Rotate palms out as you press
  • • Control the movement throughout
Prenatal T1/2/3Early postnatalPF-friendly
🏋️
Hammer Curl
beginner
Upper body · ~45s · brachialis, biceps, forearms
  • • Keep palms facing each other
  • • Elbows tucked into your sides
  • • Control the weight on way down
Prenatal T1/2/3Early postnatalPF-friendly
🏋️
Preacher Curl
intermediate
Upper body · ~1 min · biceps, brachialis
  • • Keep upper arms on pad
  • • Squeeze biceps at the top
  • • Extend fully but don't hyperextend
Early postnatalPF-friendly
🏋️
Skull Crusher
intermediate
Upper body · ~1 min · triceps, shoulders
  • • Keep elbows pointing to ceiling
  • • Lower weight towards your forehead
  • • extend arms fully at top
Prenatal T1/2
🏋️
Close Grip Bench Press
intermediate
Upper body · ~1 min · triceps, pectorals, deltoids
  • • Grip shoulder width or closer
  • • Keep elbows tucked in tight
  • • Lower bar to your lower chest
Avoid w/ PF issues
🏋️
T-Bar Row
intermediate
Upper body · ~1 min · latissimus dorsi, rhomboids, biceps
  • • Hinge with a flat back
  • • Pull bar towards your chest
  • • Squeeze shoulder blades together
🏋️
Inverted Row
intermediate
Upper body · ~1 min · latissimus dorsi, rhomboids, biceps
  • • Maintain a straight body line
  • • Pull chest towards the bar
  • • Squeeze your back at top
Prenatal T1
🏋️
Face Pull (Band)
beginner
Upper body · ~1 min · rear deltoids, rhomboids, trapezius
  • • Pull band towards your face
  • • Lead with your hands, thumbs back
  • • Squeeze between your shoulder blades
Prenatal T1/2/3Early postnatalPF-friendly
🏋️
Shrug (Barbell)
beginner
Upper body · ~45s · trapezius, shoulders
  • • Elevate shoulders to your ears
  • • Pause and squeeze at top
  • • Do not roll your shoulders
Prenatal T1/2/3
🏋️
Push Press
intermediate
Upper body · ~1 min · deltoids, triceps, quadriceps
  • • Dip with your knees slightly
  • • Drive up explosively with legs
  • • Press weight powerfully overhead
Avoid w/ PF issues
🏋️
Russian Twist
intermediate
Core · ~45s · obliques, rectus abdominis
  • • Lean back with a straight spine
  • • Twist your torso side-to-side
  • • Follow hands with your eyes
Avoid w/ PF issues
🏋️
Ab Wheel Rollout
advanced
Core · ~1 min · rectus abdominis, transverse abdominis, lats
  • • Keep back slightly rounded
  • • Don't let your hips sag
  • • Only roll out as far as you can
Avoid w/ PF issues
🏋️
V-Up
advanced
Core · ~45s · rectus abdominis, obliques, hip flexors
  • • Lift legs and torso simultaneously
  • • Reach your hands toward toes
  • • Keep legs and back straight
Avoid w/ PF issues
🏋️
Toe Touch Crunch
intermediate
Core · ~45s · rectus abdominis, obliques
  • • Legs straight up in air
  • • Reach hands towards your toes
  • • Lift your shoulder blades off floor
🏋️
Woodchopper Low to High (Dumbbell)
intermediate
Core · ~1 min · obliques, shoulders, glutes
  • • Pivot on your back foot
  • • Chop from low to high
  • • Keep arms straight but not locked
Prenatal T1/2Early postnatalPF-friendly
🏋️
Side Plank Oblique Crunch
intermediate
Core · ~45s · obliques, transverse abdominis
  • • Keep hips lifted and stacked
  • • Bring top elbow to knee
  • • Move with control, don't rush
🏋️
Reverse Crunch
beginner
Core · ~45s · lower rectus abdominis, obliques
  • • Engage core to lift hips
  • • Knees bent towards your chest
  • • Lower your hips with control
Early postnatal
🏋️
McGill Curl-Up
beginner
Core · ~45s · rectus abdominis, transverse abdominis
  • • One leg bent, one straight
  • • Hands under your lower back
  • • Lift head and shoulders slightly
Prenatal T1/2Early postnatalPF-friendly
🏋️
Side Bend (Dumbbell)
beginner
Core · ~1 min · obliques, quadratus lumborum
  • • Stand tall, feet shoulder-width
  • • Lower weight down your side
  • • Squeeze obliques to come up
Prenatal T1/2/3Early postnatalPF-friendly
🏋️
Clean and Press (Barbell)
advanced
Full body · ~2 min · full body, shoulders, glutes
  • • Explode from hips and legs
  • • Keep bar close to body
  • • Punch yourself under the bar
Avoid w/ PF issues
🏋️
Snatch (Dumbbell)
advanced
Full body · ~1 min · full body, shoulders, glutes
  • • Use legs to drive up
  • • Keep weight close to body
  • • Punch it to the ceiling
Avoid w/ PF issues
🏋️
Man-Maker
advanced
Full body · ~2 min · full body, core, shoulders
  • • Row each dumbbell to chest
  • • Keep hips stable during rows
  • • Explode into the thruster
Avoid w/ PF issues
🏋️
Devil Press
advanced
Full body · ~1 min · full body, shoulders, chest
  • • Chest to floor burpee
  • • Swing dumbbells between legs
  • • Finish with weights locked overhead
Avoid w/ PF issues
🏋️
Renegade Row
intermediate
Full body · ~1 min · core, latissimus dorsi, shoulders
  • • Wide feet for stable base
  • • Row dumbbell to your ribs
  • • Avoid twisting your hips
Avoid w/ PF issues
🏋️
Bike Erg
beginner
Cardio / Conditioning · ~2 min · quadriceps, hamstrings, cardiovascular
  • • Keep chest up, light grip
  • • Push and pull with feet
  • • Maintain consistent pace or intervals
Prenatal T1/2/3Early postnatalPF-friendly
🏋️
Ski Erg
intermediate
Cardio / Conditioning · ~2 min · latissimus dorsi, core, triceps
  • • Hinge at hips, bend knees
  • • Long, powerful pulls with arms
  • • Engage core with each pull
Prenatal T1/2PF-friendly
🏋️
Jumping Jack
beginner
Cardio / Conditioning · ~30s · full body, cardiovascular
  • • Arms and legs out together
  • • Land softly on balls of feet
  • • Keep a rhythmic, steady pace
Avoid w/ PF issues
🏋️
High Knees
beginner
Cardio / Conditioning · ~30s · hip flexors, quadriceps, cardiovascular
  • • Drive knees up to hip height
  • • Stay light on your feet
  • • Use arms to drive momentum
Avoid w/ PF issues
🏋️
Butt Kicks
beginner
Cardio / Conditioning · ~30s · hamstrings, glutes, cardiovascular
  • • Kick heels towards your glutes
  • • Stay upright, chest proud
  • • Keep knees pointing down
Avoid w/ PF issues
🏋️
Tuck Jump
advanced
Cardio / Conditioning · ~30s · quadriceps, glutes, core
  • • Explode off the ground
  • • Tuck knees to your chest
  • • Land softly and absorb impact
Avoid w/ PF issues
🏋️
Shuttle Run
intermediate
Cardio / Conditioning · ~1 min · full body, cardiovascular
  • • Stay low during direction changes
  • • Touch the line or cone
  • • Accelerate out of each turn
Avoid w/ PF issues
🏋️
Sprint Interval
intermediate
Cardio / Conditioning · ~20s · full body, cardiovascular, fast-twitch muscle fibers
  • • Drive arms and legs powerfully
  • • Maintain upright posture
  • • Focus on explosive striding
Avoid w/ PF issues
🏋️
Stair Climb
intermediate
Cardio / Conditioning · ~2 min · glutes, quadriceps, calves
  • • Drive through your whole foot
  • • Use handrails for balance only
  • • Maintain a steady upward pace
🏋️
Downward Dog
beginner
Mobility / Stability · ~1 min · hamstrings, calves, shoulders
  • • Press hands firmly into floor
  • • Lift hips up and back
  • • Gently pedal your feet
Prenatal T1/2Early postnatalPF-friendly
🏋️
Child's Pose
beginner
Mobility / Stability · ~1 min · latissimus dorsi, glutes, lumbar spine
  • • Sit back on your heels
  • • Rest forehead on the floor
  • • Breathe deeply into your back
Prenatal T1/2/3Early postnatalPF-friendly
🏋️
Pigeon Pose
intermediate
Mobility / Stability · ~2 min · piriformis, glutes, hip flexors
  • • Front shin towards parallel
  • • Keep hips square to front
  • • Breathe into the hip stretch
Prenatal T1/2Early postnatalPF-friendly
🏋️
Thread the Needle
beginner
Mobility / Stability · ~1 min · thoracic spine, shoulders, rhomboids
  • • Start on all fours
  • • Thread one arm under body
  • • Rest on shoulder and ear
Prenatal T1/2/3Early postnatalPF-friendly
🏋️
Couch Stretch
intermediate
Mobility / Stability · ~2 min · quadriceps, hip flexors
  • • Place back foot against wall
  • • Keep torso upright, engage core
  • • Squeeze glute of back leg
Prenatal T1/2Early postnatalPF-friendly
🏋️
Foam Roll (Quads)
beginner
Mobility / Stability · ~2 min · quadriceps
  • • Position roller under your thighs
  • • Use your arms to control movement
  • • Pause on tender spots and breathe
🏋️
Ankle Circles
beginner
Mobility / Stability · ~30s · ankles
  • • Sit or lay down comfortably
  • • Slowly rotate ankle in circles
  • • Reverse direction halfway through
Prenatal T1/2/3Early postnatalPF-friendly
🏋️
Hip Circles (Standing)
beginner
Mobility / Stability · ~45s · hip rotators, glutes
  • • Stand with feet shoulder width
  • • Make large circles with hips
  • • Keep upper body relatively still
Prenatal T1/2/3Early postnatalPF-friendly
🏋️
Thoracic Rotation (Quadruped)
beginner
Mobility / Stability · ~1 min · thoracic spine, obliques
  • • Hand behind your head
  • • Rotate elbow towards the ceiling
  • • Follow elbow with your eyes
Prenatal T1/2/3Early postnatalPF-friendly
🏋️
Scapular Wall Slide
beginner
Mobility / Stability · ~1 min · serratus anterior, lower trapezius
  • • Back flat against the wall
  • • Keep elbows and wrists on wall
  • • Slide arms up and down
Prenatal T1/2/3Early postnatalPF-friendly
🏋️
Uppercut
beginner
Striking · ~45s · shoulders, core, legs
  • • Bend knees and drop slightly
  • • Drive power up from floor
  • • Rotate fist, palm towards you
🏋️
Body Hook
intermediate
Striking · ~45s · obliques, lats, shoulders
  • • Drop your level slightly
  • • Pivot on lead foot, rotate hips
  • • Aim for ribs or liver
🏋️
Switch Kick
intermediate
Striking · ~45s · glutes, quadriceps, core
  • • Quickly switch your stance
  • • Drive kicking leg up and through
  • • Rotate on your supporting foot
🏋️
Knee Strike
beginner
Striking · ~45s · hip flexors, quadriceps, core
  • • Grab imaginary opponent's head
  • • Drive knee straight up powerfully
  • • Extend hips forward at impact
Avoid w/ PF issues
🏋️
Elbow Strike
intermediate
Striking · ~30s · pectorals, shoulders, core
  • • Keep non-striking hand up
  • • Rotate body into the strike
  • • Strike with point of elbow
🏋️
Shadow Boxing Combo
intermediate
Striking · ~2 min · full body, cardiovascular, shoulders
  • • Stay light on your feet
  • • Combine punches, kicks, and defence
  • • Exhale sharply with each strike
🏋️
Yoke Carry
advanced
Functional · ~30s · core, trapezius, full body
  • • Get your head through quickly
  • • Keep chest up and brace
  • • Take short, fast, choppy steps
Avoid w/ PF issues
🏋️
Tire Flip
advanced
Functional · ~1 min · full body, glutes, back
  • • Get low, chest on tire
  • • Drive with your legs, not back
  • • Push it over at top
Avoid w/ PF issues
🏋️
Battle Ropes
intermediate
Functional · ~30s · shoulders, core, cardiovascular
  • • Stay in an athletic stance
  • • Move ropes from your shoulders
  • • Keep core tight and engaged
Avoid w/ PF issues
🏋️
Prowler Push
intermediate
Functional · ~45s · quadriceps, glutes, calves
  • • Keep arms straight and locked
  • • Lean your body into it
  • • Drive your knees, powerful steps
Avoid w/ PF issues
🏋️
Sledgehammer Swing
advanced
Functional · ~1 min · core, lats, grip
  • • Slide top hand down on swing
  • • Use your whole body, not just arms
  • • Aim for centre of tire
Avoid w/ PF issues
🏋️
Hopscotch
beginner
Kids · ~2 min · legs, balance, coordination
  • • Hop on one foot
  • • Jump with feet apart
  • • Bend knees to pick up stone
🏋️
Leapfrog
beginner
Kids · ~2 min · legs, core, arms
  • • Tuck down like a frog
  • • Place hands on partner's back
  • • Jump and spread your legs
🏋️
Wheelbarrow Walk
intermediate
Kids · ~30s · shoulders, core, arms
  • • Keep arms straight and strong
  • • Look forward, not down
  • • Keep your tummy tight
🏋️
Hula Hoop
beginner
Kids · ~2 min · core, coordination
  • • Stand with hoop at back
  • • Push it around your waist
  • • Move hips back and forth
Not medical advice — chat to your GP, women's health physio or obstetrician before starting if you've got injuries, are pregnant or postnatal, or have pelvic floor concerns. Kids' sessions should always be supervised. Weight suggestions are estimates only.