Activate is your short, full-body dynamic warm-up to switch on the muscles and open up the joints before you train. You’ll move through arm circles, torso rotations, inner thigh shifts, bridge roll downs, hip rolls, and push-pull motions to loosen tight areas, wake up the core, and get the blood flowing. Perfect before Foundation 9 or any session, it primes your body to move well, reducing injury risk and improving performance — all in just a few minutes.

Foundations 9 is a 9-minute bodyweight workout made up of 9 simple movements that target the whole body. Each move lasts 1 minute, with no rest in between. You’ll build strength, mobility, balance, and control — all without equipment. This is a grounding daily practice to reconnect with your body, sharpen focus, and develop long-term consistency. No fluff, just movement that matters.

This resistance band workout targets all areas of the shoulders: rear delts, lateral delts, and front delts, finishing with an overhead press. It’s designed to build strength, control, and stability, especially useful for home workouts or as an accessory session in the gym.

A 15-minute circuit to build strength from the inside out. You’ll move through 6 core-focused exercises, working for 40 seconds on each before taking a 60-second rest at the end of the round. Complete 3 rounds for a steady, challenging rhythm that targets your abs, obliques, and lower back. With no equipment, this sequence pushes your stability, posture, and control — helping you move better, stand taller, and feel stronger where it matters most.