@mari.runs12 min ago
Those Max intervals on the bike 🥵 could only say short sentences, which I guess was the point.
MON · NOV50 MIN
2
Core Reset + Smooth Climbs
Core-first floor with posterior chain support and light pushing, while the machine rolls through staged climbs with generous breath-back recoveries.
For iPhone and Apple Watch
One class a day. Your heart sets the pace.
A 50-minute heart-rate class you do at the gym or at home: half on a machine, half on the floor, with a coach in your ear the whole way.
The class of the day
Half on a machine, half on the floor.
Treadmill, bike, rower or a run outside, then strength stations for the gym, dumbbells at home or no weights. Every minute in zone 4 or 5 earns an ember. Aim for twelve.
Fifty minutes, one plan.
Everyone gets the same class each day. You choose where to start, which machine you have and what weights are around, and the class fits itself to that.
WARM-UP
THE MACHINE
THE FLOOR
COOL
0:0010:0020:0030:0040:0050:00
Treadmill · bike · rower · outside
The machine climbs.
Three blocks that rise from Steady to Strong to Max, with easy minutes between. Speed and incline come from your own pace, so Max means your max.
Gym · weights at home · no weights
The floor builds.
Stations in rounds, each with an easier and a harder way, and the weight you have swapped in for the one you don't.
Gym: goblet squatHome: goblet squatNo weights: air squat
Every move, shown and explained
Sofía shows you how.
Each exercise has Sofía's demo and a short explanation in her voice: how to set up, what to feel, an easier way and a harder one. Press play to hear her.
Hold one dumbbell or kettlebell against your chest, elbows pointing down. Feet a little wider than shoulders. Sit down between your legs, elbows inside your knees, chest up, heels flat. Stand tall. Easier? Squat to a chair. Harder? Go heavier, or pause at the bottom.
Feet a bit wider than hips, kettlebell in front of you. Hike it back between your legs, then snap your hips forward and squeeze your glutes so the bell floats to chest height. Your arms just guide it, the power comes from your hips. It's a hinge, not a squat. Easier? Lighter bell. Harder? Heavier bell.
Hands on the floor, jump or step your feet back, chest to the floor. Push up, bring your feet back under you, and jump with your arms overhead. Easier? Step instead of jumping, and skip the push-up. Harder? Keep a steady pace, no pauses.
Embers
12embers to aim for
Every minute in zone 4 or 5 earns an ember. The hard minutes are the ones that count, and the easy ones are part of the plan.
5 · Max All out, in short bursts90%+
4 · Strong Short sentences only80–90%
3 · Steady Working, you can talk70–80%
2 · Easy Recover between efforts60–70%
1 · Rest Warm up and recover<60%
Pick who's in your ear.
Six coaches, six ways to be pushed. Your music keeps playing; your coach calls every change over it. Tap a coach to hear them.
After every class
A whole class behind you. No gym required.
Train at home at 6am or at the gym at lunch. Everyone who did today's 50 minutes is right here: say how it felt, and the cheers come back.
@tomas_at_home40 min ago
No weights today, air squats instead of goblet. Still felt it 💪
@jen.6am1 h ago
Easy day for me ☀️ stayed in zone 3 and finished smiling.
@dave_rows2 h ago
Rower plus burpees. Wrecked, and very happy about it 🫠
@lu.lifts2 h ago
Kitchen floor, two dumbbells, a toddler watching 👶 counts as a gym.
@night.owl.ken3 h ago
Did it at 11pm after the kids slept 🌙 Sofía still pushed me (nicely).
@mari.runs12 min ago
Those Max intervals on the bike 🥵 could only say short sentences, which I guess was the point.
@tomas_at_home40 min ago
No weights today, air squats instead of goblet. Still felt it 💪
@jen.6am1 h ago
Easy day for me ☀️ stayed in zone 3 and finished smiling.
@dave_rows2 h ago
Rower plus burpees. Wrecked, and very happy about it 🫠
@lu.lifts2 h ago
Kitchen floor, two dumbbells, a toddler watching 👶 counts as a gym.
@night.owl.ken3 h ago
Did it at 11pm after the kids slept 🌙 Sofía still pushed me (nicely).
@ana_b5 min ago
First class ever 🎉 12 embers out of 12!
@cold.miles30 min ago
Ran the machine half outside in Winnipeg ❄️ -8°C. Floor half by the heater.
@raj.trains1 h ago
Treadmill at 12% incline on Max. Never again. See you tomorrow 😅
@slow.and.steady1 h ago
Recovery day, kept it all easy 🌿 still showed up.
@pat.k2 h ago
Goblet squats with my cat on the mat 🐈 she did not help.
@marisol.fit4 h ago
Lunch break class, back at my desk glowing ✨
@ana_b5 min ago
First class ever 🎉 12 embers out of 12!
@cold.miles30 min ago
Ran the machine half outside in Winnipeg ❄️ -8°C. Floor half by the heater.
@raj.trains1 h ago
Treadmill at 12% incline on Max. Never again. See you tomorrow 😅
@slow.and.steady1 h ago
Recovery day, kept it all easy 🌿 still showed up.
@pat.k2 h ago
Goblet squats with my cat on the mat 🐈 she did not help.
@marisol.fit4 h ago
Lunch break class, back at my desk glowing ✨
Sample posts. What you type here stays on this page.
Your handle, your pictureA 3D avatar or your own photo. Your name stays private; the class sees your @handle.
Report and block, built inAnything off can be reported in two taps, and a blocked member disappears from your feed for good.
Delete anythingYour posts, your comments, a whole class or your account. Gone when you say so.
The class together
Everyone does the same class today.
A new one every morning. Get your invite and train with everyone.
Get early access