FOUR WEEKS, YOUR WAY
A little structure.
A lot more you.
Choose your preferred frequency and comfort preferences to see a sample four-week practice outline. Full workout access requires membership.
Choose your rhythm
A plan starts with the days and session length you prefer. Rest days are part of the week too.
Explore your next practice
Browse session details, including duration and equipment, and adjust your preferences whenever your routine changes.
Good to know
What is in the four-week plan?
You choose how many days a week to move, which days, your preferred session length, your focus and any comfort preferences. pose then schedules a workout for each chosen day across four weeks.
How many days a week should a beginner plan include?
Two or three days is a manageable start. You can update your preferences at any time from your account.
Can I avoid kneeling or wrist pressure in my plan?
Yes. Choose those comfort preferences and the plan only uses workouts that match.
Is the plan free?
You can build and preview your plan for free. Playing the full workouts requires a pose membership.