MON · NOV50 MIN
2
Core Reset + Smooth Climbs
Today's class · Monday, November 2
Core-first floor with posterior chain support and light pushing, while the machine rolls through staged climbs with generous breath-back recoveries.
50minutes
10embers to aim for
2halves, either first
Warm-up
4 min
Thoracic RotationSlow, both sides1:00
Hip Flexor Stretch30 s each side1:00
Hamstring Stretch30 s each leg1:00
Foam RollBack + hips, easy1:00
The machine
21 minTreadmill, bike, rower or a run outside. 3 blocks of efforts, with easy minutes between them. Speed and incline come from your own paces in the app.
EasySteadyStrongMax
The floor
21 minStations in rounds. Gym moves shown, with the home swaps beneath.
Block 1 · 2 rounds · 30 s rest
- Kettlebell Deadlift10 reps, controlledHome: Kettlebell Deadlift · No weights: Glute Bridge1:00
Dead Bug8 each side1:00
PlankHold, breathe1:00
Block 2 · 2 rounds · 30 s rest
Push-Up10 reps1:00
Mountain ClimberSteady pace1:00
Hollow HoldHold, breathe1:00
Block 3 · 2 rounds · 60 s rest
Bird Dog8 each side1:00
Sit-Up12 reps1:00
Glute Bridge12 reps1:00
Cool-down
3 min- Hip Flexor Stretch30 s each side1:00
- Hamstring Stretch30 s each leg1:00
- Thoracic RotationSlow, both sides1:00
Do it with Sofía in your ear.
Get early accessThe app runs the clock, calls every change and tracks your heart rate.
Check the Health and safety page before your first class. Every move has an easier way; take it whenever you need to.