Day 1
8 min
Free program
Thirty days to a body that moves the way you want it to
Under ten minutes a day. No equipment, no gym, no experience needed. Flexibility, balance and the confidence that comes with both — built specifically for women over 50.
Foundation & Gentle Awakening
Day 2
9 min
Hip Opener Basics
Flexibility
Day 3
8 min
Balance Day 1 — Chair Support
Balance
Day 4
8 min
Upper Body Release
Flexibility
Day 5
9 min
Lower Body Flow
Flexibility
Day 6
8 min
Balance & Coordination
Flex + balance
Day 7
7 min
Rest & Recovery Stretch
Rest dayBuilding Strength & Stability
Day 8
9 min
Core & Posture
Flex + balance
Day 9
9 min
Hip & Glute Flexibility
Flexibility
Day 10
8 min
Balance Day 2 — Eyes Closed
Balance
Day 11
8 min
Thoracic Spine Mobility
Flexibility
Day 12
7 min
Ankle & Foot Mobility
Flex + balance
Day 13
9 min
Full Body Flow
Flex + balance
Day 14
6 min
Active Rest
Rest dayDeepening & Challenging
Day 15
9 min
Deep Hip & Spine
Flexibility
Day 16
9 min
Balance Challenge — Unstable
Balance
Day 17
9 min
Hamstring & Back Chain
Flexibility
Day 18
8 min
Shoulder & Neck Restore
Flexibility
Day 19
9 min
Balance + Strength Integration
Flex + balance
Day 20
9 min
Yin-Style Full Body
Flexibility
Day 21
7 min
Rest & Reflection
Rest dayIntegration & Lifelong Practice
Day 22
9 min
Morning Energy Flow
Flex + balance
Day 23
9 min
Advanced Hip Freedom
Flexibility
Day 24
8 min
Balance Mastery
Balance
Day 25
8 min
Spinal Decompression
Flexibility
Day 26
9 min
Whole Body Integration
Flex + balance
Day 27
9 min
Fascia Release Flow
Flexibility
Day 28
7 min
Gentle Active Recovery
Rest day
Day 29
9 min
Your Personal Best
Flex + balance
Day 30
9 min
Celebration & Commitment
Flex + balanceFinished the thirty days?
This program is the same for everyone. Coaching is built around you — your body, your history, your week.
See how coaching worksGet the weekly workout
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Check with your doctor before starting any new exercise program, especially if you have an injury, a health condition, or you have been away from exercise for a while. Stop if something hurts. This program is general information, not medical advice or a personalized prescription.