Workouts
Follow-along sessions and routines you can pick up anytime.
This page is your workout library-follow-along sessions and routines you can pick up anytime, whether you have five minutes or forty. Everything here is designed to be doable at home or outdoors, with options for beginners and for when you want a bit more challenge.
What you’ll find: Short sessions (including 5-minute options for busy days), strength and mobility routines, and workouts you can filter by goal-beginner-friendly, strength-focused, rehab-friendly, or at-home. Each workout has clear instructions, reps, and modifications so you can adapt as needed.
Who it’s for: Anyone who wants to move more without a gym or a long commitment-especially women 30+ looking for realistic, sustainable routines. If you’re new to strength work or coming back after a break, start with the 5-minute fitness post or a beginner-friendly workout and build from there.
Where to start: Use the “Start here” links below to jump to a short session, the fitness hub for the big picture, or the finding-time article if you’re struggling to fit movement in. Then browse the workout grid and pick one that matches your energy and time today.
Safety: These workouts are for general use. If you have injuries, health conditions, or anything that affects how you move, check with a doctor or qualified professional first. Listen to your body and ease off if something doesn’t feel right.
Start here
Choose your goal
Workouts
5 Minute Fitness
Three 5-minute workout options: at home, outdoors with a stroller, and at the park. Warm-up, exact moves and reps, beginner modifications, progression, and how to extend to 15 minutes. No equipment required.
Frozen Shoulder Fix
Frozen shoulder. The very painful, somewhat mysterious visitor that arrives uninvited, unannounced and overstays its welcome. The onset is insidious, meaning no one really knows why it happens, but we do know it's one of the many ailments on the perimenopause list.