The MorningHeart program
Welcome. This is your time.
Eight weeks. 40 workouts of about 20 minutes each. No equipment and no gym, just you, a little floor space and a plan that meets you exactly where you are today.
Welcome to MorningHeart
Video placeholder · course-intro.mp4 (1–2 min)
How the program works
Every week follows the same simple rhythm: five workouts and two active recovery days. Every workout has a warm-up (about 4 minutes), a main circuit (12–13 minutes) and a cool-down stretch (about 4 minutes).
Tap any exercise to see step-by-step instructions, form tips, common mistakes, and an easier and harder version. Choose whichever feels right today. Easier is never “cheating”; it's smart training.
Use a timer or follow the video. If you miss a day, just carry on where you left off. Nothing is lost.
The four phases
- Weeks 1–2Foundations: Form, mobility and core basics.
- Weeks 3–4Build Strength: Slower, stronger reps and longer intervals.
- Weeks 5–6Build Endurance: Supersets that grow your stamina.
- Weeks 7–8Confidence & Challenge: Everything together, plus graduation day.
Your weekly rhythm
- D1Move
- D2Move
- D3Rest
- D4Move
- D5Move
- D6Move
- D7Rest
Days 3 and 7 are active recovery: an easy walk plus gentle stretching. Feel free to shuffle days to fit your week.
What you'll need
- A sturdy chair (no wheels!)
- A wall and a little floor space
- A mat or folded towel for floor moves
- Water, comfy clothes and supportive shoes (or bare feet)
- Optional: a step, a couch or a kitchen counter for incline moves
Progress is saved on this device. Log in to keep it everywhere.
Your core, gently
Pregnancy, birth and years of carrying little ones change your core, and that's completely normal. Instead of crunches and sit-ups, MorningHeart rebuilds your core from the inside out with breathing, deep-core activation and stability moves like dead bugs, bird dogs and side planks.
The Core Connection Breath is the foundation: breathe in and let your ribs and belly expand; breathe out and gently lift your pelvic floor and draw your lower belly in. Use that exhale during the hardest part of every move.
Watch for “doming” or “coning”: a ridge that pops up along the middle of your belly during an exercise. If you see it, switch to the easier version or skip that move, and mention it to your doctor or a pelvic floor physio.
If you're postpartum
- Wait for clearance from your doctor or midwife (usually at least 6 weeks, often longer after a C-section).
- Consider seeing a pelvic floor physiotherapist. It's one of the best things you can do for yourself.
- Start with Week 1 and repeat it as many times as you need before moving on.
- Stop if you notice leaking, heaviness, pain or doming, and check in with your doctor.
Always stop if you feel
Sharp or joint pain, dizziness, chest pain or pressure, unusual shortness of breath, or pelvic heaviness or leaking. Mild muscle soreness a day or two later is normal; pain is not.
Course outline
Week 1 is free. Weeks 2–8 unlock with the full program.
Week 1 · Foundations
Learn the Moves
Learn the basic movements, reconnect with your core and build the habit of showing up.
- Day 1: Full Body FoundationsFull body · ~20 min
- Day 2: Lower Body & HipsLower body · ~20 min
- Day 3: Walk & StretchActive recovery · ~18 min
- Day 4: Core BasicsCore · ~20 min
- Day 5: Upper Body & PostureUpper body · ~20 min
- Day 6: Full Body FlowFull body · ~20 min
- Day 7: Gentle Mobility FlowActive recovery · ~18 min
Week 2 · Foundations
Find Your Rhythm
Add a sixth move to each circuit, build confidence in your form and make movement part of your week.
- Day 1: Full Body Foundations IIFull body · ~20 min
- Day 2: Legs & GlutesLower body · ~20 min
- Day 3: Walk & StretchActive recovery · ~20 min
- Day 4: Core Strength BasicsCore · ~20 min
- Day 5: Arms, Shoulders & BackUpper body · ~20 min
- Day 6: Mobility & Strength FlowMobility · ~20 min
- Day 7: Hips & Back ResetActive recovery · ~18 min
Week 3 · Build Strength
Slow & Strong
Build real strength with slower, controlled reps and longer work intervals.
- Day 1: Full Body StrengthFull body · ~20 min
- Day 2: Lower Body StrengthLower body · ~20 min
- Day 3: Walk & StretchActive recovery · ~23 min
- Day 4: Upper Body & CoreUpper body · ~20 min
- Day 5: Glutes & CoreLower body · ~20 min
- Day 6: Full Body Strength IIFull body · ~20 min
- Day 7: Upper Body ReleaseActive recovery · ~18 min
Week 4 · Build Strength
Stronger Every Day
Try harder versions of moves you've mastered and introduce shoulder-strength work.
- Day 1: Full Body PowerFull body · ~20 min
- Day 2: Legs, Legs, LegsLower body · ~20 min
- Day 3: Walk & StretchActive recovery · ~23 min
- Day 4: Strong Shoulders & ArmsUpper body · ~20 min
- Day 5: Core & PostureCore · ~20 min
- Day 6: Full Body BurnFull body · ~20 min
- Day 7: Halfway Celebration FlowActive recovery · ~18 min
Week 5 · Build Endurance
Supersets
Pair moves back to back to build stamina and keep your heart rate up.
- Day 1: Full Body SupersetsFull body · ~20 min
- Day 2: Lower Body BurnLower body · ~20 min
- Day 3: Walk & StretchActive recovery · ~23 min
- Day 4: Upper Body + CardioUpper body · ~20 min
- Day 5: Core + CardioCore · ~20 min
- Day 6: Full Body EnduranceFull body · ~20 min
- Day 7: Full Body UnwindActive recovery · ~18 min
Week 6 · Build Endurance
Keep the Fire
Longer superset intervals and new combination moves to build lasting stamina.
- Day 1: Full Body FireFull body · ~20 min
- Day 2: Lower Body EnduranceLower body · ~20 min
- Day 3: Walk & StretchActive recovery · ~23 min
- Day 4: Upper Body & Core EnduranceUpper body · ~20 min
- Day 5: Cardio CoreCore · ~20 min
- Day 6: Full Body Endurance IIFull body · ~20 min
- Day 7: Deep StretchActive recovery · ~18 min
Week 8 · Confidence & Challenge
Your Strongest Week
Celebrate your progress with challenge workouts and a full-circle 'graduation' session.
- Day 1: Full Body ChallengeFull body · ~20 min
- Day 2: Lower Body ChallengeLower body · ~20 min
- Day 3: Walk & StretchActive recovery · ~23 min
- Day 4: Upper Body & Core ChallengeUpper body · ~20 min
- Day 5: Cardio & Core ChallengeCore · ~20 min
- Day 6: Graduation DayFull body · ~20 min
- Day 7: Celebration StretchActive recovery · ~18 min
Bonus
Stretch & Mobility Library
Stretches for tight hips, a sore lower back, neck and shoulders, hamstrings and chest, plus a free 5-minute morning wake-up routine.