The quick start guides are usually the best place to start, but if you want more detailed information use the drop-downs below. If you have any questions then do just drop into the Communities Chat and ask - I'm here to help. You will also find the 'Gym Talk Glossary' here - adjacent tab - you can also find a downloadable copy of the Glossary in the Files section of the app (Menu > Files) If you're having issues with the app you can also reach me by email: caroline@coachcaroline.co.uk  Caroline

Your Weekly Routine DAILY (minimum 5 days/week): Mobility (10-15 mins) - wake up your body, improve movement quality Walking - 7,000 steps (break it up throughout the day)   TWICE PER WEEK: Bodyweight Workouts (suggested: Monday & Friday, but move to suit you) Use resistance bands if you have them   ONCE PER WEEK (Optional): Strength Workout (suggested: Wednesday, but flexible) Requires dumbbells & kettlebell   NEW PROGRAMME: 1st of every month Want to do more? Feel free to add extra bodyweight or strength sessions—just search the workouts library! How the Month Works Each month follows the same structure: Weeks 1 - 4 (sometimes 5): You'll follow the same weekly programme, building consistency and strength 1st of the month: A brand new programme drops with fresh exercises and progressions   This keeps your body adapting and prevents plateaus while giving you enough time to master movements.

You can begin the programme with no equipment at all.  All exercises in the daily mobility and bodyweight workouts can be done without any equipment. However, adding a resistance band to your bodyweight workouts is strongly recommended, as it allows you to build strength more effectively and progress faster at home.   If you’d like to take part in the optional strength sessions, you’ll need a resistance band, a set of dumbbells and a kettlebell.   Below are the recommended options. Resistance bands Two long loop resistance bands: • Lighter band for mobility and activation work – Approx. 5 – 8kg tension / 6mm thickness   • Heavier band for strength work – Approx. 10–20kg tension / 13mm thickness Here are a couple of options: Decathlon SuperBand Recommended Weights for Absolute Beginners*: Set of 2 dumbbells (for controlled overhead pressing – you should be able to press the weights overhead at least 10 times, but start to feel fatigued between 10-15 reps) • Women: 2 – 4kg dumbbells • Men: 4 – 8kg dumbbells   One kettlebell, or dumbbell (for lower body and pulling strength – choose a weight you can hold securely, but that provides real resistance when you move): • Women: 6-12kg kettlebell • Men: 12–30kg kettlebell *These are general starting points.  The best weight for you is one that feels challenging but controlled, if possible, try a few options before buying.  Don't worry if you need lighter or heavier than we've suggested; everyone's strength is different. Heavier Weight Options For those with training experience, or for progression as you get stronger: Heavier set of two dumbbells • Women: 5 – 10kg dumbbells • Men: 10 – 15kg dumbbells Heavier kettlebell, or dumbbell • Women: 10 - 22kg kettlebell • Men: 20 – 30kg kettlebell Start with weights that suit your current strength level.  As you get stronger, you'll want heavier weights to keep challenging yourself.

Life happens, and missing a workout is not a failure. Here's what to do:   Don't try to "catch up" – Just pick up with your next scheduled workout. Remember, the programme is flexible; you can shift workout days around to suit your schedule (as mentioned in Programme Structure), but we're not looking for you to cram in extra sessions or double up.  If you missed a workout, let it go and focus on what's next.  Quality and consistency over time matter more than cramming everything in.   Got back-to-back rest days? – That's okay! Think of it as extra recovery time for your body.   Missed a whole week? – Jump back in with the current week's programme. Your body will thank you for the rest, and you'll be ready to go. ​ The golden rule: Consistency over time matters more than perfection week to week. One missed session won't derail your progress, but letting it spiral into guilt or avoidance might. Be kind to yourself and just get back to it when you can.

Mark Your Sessions – Struggle with accountability?  Mark every session you complete in the app so we can both track your progress. ​ Weekly Check-Ins – Each week, I'll ask you to reflect on more than just workouts.  How are you sleeping? What are your stress and energy levels like? These factors all impact your wellbeing, performance and even pain levels.  I'll be sharing tips and research on lifestyle habits throughout the programme, so it's worth benchmarking where you are now and each week and tracking how things evolve. ​ Quarterly Zoom Calls – Every three months, we'll jump on a call to review your progress, celebrate wins, and plan how to keep challenging  and progressing you.

Every exercise video includes detailed guidance, cues, and watch points (check the video descriptions too).   Need Feedback? Share a video of yourself performing an exercise in the 'SMC Form Check' chat in the Communities area.   Let me know what you're struggling with or unsure about, and I'll give you personalised feedback and pointers.

1. Listen to Your Body This doesn't mean not putting in the effort, or being fearful of moving, but if something doesn't feel right, stop, check your technique, and try again.  And if in doubt send a video and question in the form check chat. ​ 2. Focus on Effort, Not Just Load You don't need to lift the heaviest weight possible to build muscle and bone density. Light, medium, or heavy weights all work; what matters is that you're working hard enough to challenge yourself.  Aim to come close to failure (where you'd lose good form) but not past it. That's your sweet spot for progress. 3. Pace and Tempo In guided sessions (like Daily Mobility or Pilates), I may increase the pace or tempo. You can match it if you want the challenge, but always listen to your body. If you need to slow down to focus on control, breathing, or technique—do it. Go at the pace that feels right for you that day. In structured workouts, I'll sometimes specify a tempo (e.g., 3010) to target different aspects of an exercise. Check the 'Gym Talk' Glossary for more on tempos.   4. Take Breaks When You Need Them If you need a breather, take one. Have some water, reset, and get back to it when you're ready.

Not every exercise will feel right for every body on every day, and that's completely normal. Here's how to adapt:   General Modifications – Search 'modifications' in the Files section (Menu > Files) to find alternatives for common issues like avoiding kneeling or managing wrist discomfort. ​ Exercise-Specific Options – Many of the more challenging exercises include substitute options.  I'll always mention this in the exercise notes, for example, "for a more challenging option, choose XYZ" or "for an easier version, choose ABC."   How to Swap an Exercise: 1.     Click on the three dots to the right of the exercise 2.     Select 'swap exercise' 3.     Choose the option you want 4.     Select 'add'   Not sure which option to choose? Ask in the chat, I'm here to help you find what works best for you.

You're not doing this alone! Join our Members Community( Menu > Communities) to: Ask questions Share videos for technique checks Celebrate wins and achievements Get support when things feel challenging

Check the 'Gym Talk' Glossary for definitions of key terms  used in the app, in the gym, and in fitness generally.   Got a Question? Pop it in the Community Chat (Menu > Communities > 'Ask, Celebrate, Share and Reflect') and I'll get back to you.