A thoughtfully curated week of workouts, designed by Lia Bartha to help you stay motivated, consistent, and progressing—without hitting a plateau. Each week includes intentional variety in class length, focus, and level of challenge to support ongoing gains in strength, mobility, and nervous system regulation.

We recommend aiming for 4–5 workouts per week, choosing from any of the daily classes on the schedule. Just as important as movement is rest: taking 1–2 rest days gives your body the time it needs to repair, restore, and reset so you can return the following week feeling stronger, steadier, and more connected. Rest day classes are simply a guide and completely optional—ideal if you’d like to incorporate gentle, restorative movement on your days off.

New classes are released every Monday morning and include a mix of pre-filmed on-demand classes and live sessions. Monday’s class is always a brand-new on-demand workout, while Tuesday and Thursday classes are live and available on-demand shortly after the livestream ends.

The schedule is intentionally curated so that weekend classes are most often replays of live classes from the previous week. This gives you the opportunity to revisit a class with fresh perspective and apply post-class cues from our community Q&A—or alternatively, use the weekend as rest days!

And always remember: this schedule is flexible and meant to work for you. There’s no required order. Mix and match, listen to your body, and trust that consistency over time is what creates real, lasting change.