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Your week of movement, already planned.
Walking, stretching and simple moves for all 7 days. Pick your week of The 8-Week Program.
All 7 days plannedGuided, hands-free modeA moving picture for every move
Make it yours
Your picks changed. Tap the button to update the plan below.
Your picks stay on your device unless you choose to save them with your email. We count visits to this page. Days repeat in pairs so they are easy to remember.
Take it with you
Stop and rest if you feel sharp pain, dizziness, chest tightness, or trouble breathing. Mild tension in a stretch is fine. Pain is not. If your coach or your program lessons say something different from this page, follow them.
Want a coach in your corner?
The 8-Week Program puts movement, food and recovery in the right order. If you are stuck on any of it, we are happy to talk.
Free Call — Let's ChatNo pitch. We'll talk about where you're stuck and whether this is a fit.
Terms of use and safety
- Not monitored. This is a free self-serve tool. No coach is watching you or checking your workout, and no one reviews what you enter.
- Use it at your own risk. You decide whether a move, weight or plan is right for you, and you are responsible for your own safety. By using this tool you agree to that.
- Stop right away if you feel pain (other than normal muscle effort), dizziness, light-headedness, nausea, chest pain or pressure, trouble breathing, or anything that feels wrong. If it does not pass, get medical help. For chest pain, call 911.
- Not medical advice. This is general fitness information. It is not medical care, physical therapy or rehab, and it does not replace your doctor. Check with your doctor before you start, especially if you have a health condition, an injury, are pregnant, or take medicine.
- Numbers are estimates. Heart-rate ranges, weights and rep counts are starting points based on what you enter. They may not suit your body. Adjust or stop if they feel too hard.
- Lifting. Warm up first. Use a spotter or safety bars for heavy lifts, and never test a max alone.
- To the fullest extent the law allows, Austin Holistic Fitness and Nutrition is not responsible for any injury or loss from using this tool. See our full Terms and Privacy.