Navigation icons are at the bottom of the screen​

• Hub: main homepage

• Workouts: find all the workouts here (if you want to do an extra session), or find the Pilates classes , modifications and so on – use the search bar to find what you’re looking for.

• Menu:

  • Check-ins

  • Communities

  • Files – modifications

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The home page (Hub) will show you what’s programmed for today.

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If you click the > to the right  you will be able to see the week ahead, and also navigate back using the calendar dates at the top of the page

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To start a workout simply select it from the schedule to open it and press ‘start workout’

Daily Mobility and Pilates sessions: play the video and follow along in real time

Bodyweight & Strength workouts include technique videos for each exercise:

· First time doing an exercise?  Watch the video to learn proper form

· Already know the exercise? You can skip the video and go straight to doing it

· Need a refresher? Videos are always available to watch again

When you open a  Bodyweight or Strength workout, you will be able to see all the exercises listed, and also see a description of the session and additional notes (see ‘details’ tab at the top of the page). 

When you’re ready to start the workout, press start workout.

All workouts will start with a short warm up, if you prefer you can use the daily mobility session as the warm-up instead. 

Some of the exercises will have easier and more challenging options.  This will be mentioned in the note associated with the particular exercise, you can choose to substitute the exercise for one of the other options

• How to Swap an Exercise:

• Click on the three dots to the right of the exercise

• Select 'swap exercise'

• Choose the option you want

• Select 'add'
  
  Repetitions, Sets & Circuits

• There will be a suggested number of repetitions (reps), or a rep range.  Do record the number of repetitions you managed in each set as this will help to track your progress.

• Recommend doing 2-3 sets, however if you are really short on time you could do a single set. 
  Where you are doing multiple sets you can either:

• Work in sets: Carry out each set of exercises consecutively ie 3 sets of 10 repetitions of squats, then the next exercise 3 sets of 10 repetitions of press ups (this is the recommended method for strength workouts) – note on super sets??

• Work in a circuit: Carry out one set of an exercise, move onto the next exercise carrying out a set and so on.  When you get to the last exercise, start back at the first exercise – repeat 2-3 times. 

• Rest: if you are working in sets, have a rest (1-2mins) between each set, if you are working in a circuit try to get through the circuit and rest (2-5mins) before restarting.

• To add a set just select the ‘add set’ button.
   

• Strength workouts

• In addition to recording reps & sets you can record the weights you used.  We recommend that you record the total weight you lifted ( ie record 20kg if you lifted 2 x 10kg dumbbells). 

• Completed workouts will have a tick beside them
   

• Communities

• Find this on the top bar next to 'Hub' or access via Menu > communities.  This is a place for you to ask any questions, celebrate any wins and achievements, and generally interact with me and others.  The is also a Form Check form - if you want some personalised feedback on an exercise, simply upload it to this chat forum and I'll get back to you with personalised feedback.
   

• Habits

• Displayed on the hub home page – you can click on the > to mark as completed.

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