The core is at the center of any training program. This week will bring you a challenging schedule of workouts with your center in mind. 

This can be Done with No Equipment

Dumbbell

Yoga Mat

Ab and Glute: Week Program 

Start with 2 workouts weekly for the first 4 weeks of your program. Try and focus on form and modify as needed. Suggest an active rest day on a 3rd day if time allows (stretching, yoga, meditation with another trainer on the platform for variety:).

Training Bench

Kettlebell

Beginner Program: Two Intentional Workouts Weekly 

The training focuses on fundamental movement patterns such as pushing, pulling, squatting, lunging, core stabilization, and full-body coordination. Exercises may include push-ups, squats, lunges, planks, pull-ups, glute bridges, mountain climbers, and dynamic mobility drills. Through progressive overload techniques—such as increasing repetitions, tempo control, advanced variations, and reduced rest intervals—the program ensures continuous improvement and measurable results.

Barbells

Resistance Bands

resistance training

The 7-Day Life Coach Call Compilation by Samira Grady is a guided video experience designed to support personal growth, clarity, and intentional living. Over seven days, viewers are invited into real-life coaching conversations focused on self-awareness, mindset shifts, accountability, and emotional readiness. Each session offers insight, reflection, and encouragement to help you reconnect with your goals, strengthen self-trust, and move forward with confidence—one day at a time.


7-Day Life Coach Call Compilation w/ Coach Samira Grady (60+ Mins)

The 5-Day Girl Talk Podcast Video Compilation by Samira Grady is a thoughtfully curated visual experience created to support mental clarity, emotional wellness, and self-connection. Over five days, viewers are guided through intentional Girl Talk conversations centered on self-reflection, healing, readiness, and personal growth. Each video encourages you to slow down, be present, and reconnect with yourself—making this program a meaningful complement to your Perspire wellness and recovery experience.

5-Day Girl Talk Podcast Compilation w/ Coach Samira Grady

Welcome to the Beginning Strong Program! I’m so happy that you are here! 
These workouts are here to help you build strength and is suitable for  all levels. Be sure to listen to your body and choose what feels good for you. 
There’s no rush, no pressure just intentional movement 💙

Stability Ball

Blocks/Jump Box

Beginning Strong 

🏆 Elite Five |
Strength • Shred • Discipline

🔥 Five-Day Force |
Build Muscle, Burn Fat

💪 5-Day Breakthrough Body 

🎊 BONUS EBOOK INCLUDED 📚 

DAY 1 – PUSH POWER
Chest • Shoulders • Triceps
• Bench Press – 4x8–10
• Incline DB Press – 3x10
• Shoulder Press – 3x10
• Lateral Raises – 3x12–15
• Triceps press – 3xMAX

DAY 2 – LEG DRIVE
Quads • Glutes • Hamstrings
• Squats – 4x8–10
• Reverse Lunges – 3x10/leg
• Romanian Deadlift – 3x10
• Leg Press – 3x12
• Standing Calf Raises – 4x15–20


DAY 3 – PULL & POSTURE
Back • Biceps
• Lat Pulldown – 4x8–10
• Seated Cable Row – 4x10
• Face Pulls – 3x15
• EZ-Bar Curl – 3x10–12
• Hammer Curl – 3x12

DAY 4 – FULL LEGS STRENGTH
• Leg Extension – 3x8
• Leg Press – 3x10
• Goblet Squats – 3x10
• Farmers Carries – 3 rounds (40–60 sec.)


DAY 5 – SHOULDERS & ARMS
Detail + Burn
• Arnold Press – 3x10
• Cable Triceps Pushdown – 3x12
• Overhead Cable Triceps Extension– 3x10
• One Arm Dumbbell Shoulder Press – 3x10
💯 Detail separates good from great.

Rowing Machine

Gym Racks & Rigs

Specialty Machines

🔥 Strong & Disciplined: 5-Day Total Body Program 💥 The FitFuture365 5-Day Transformation Plan

• Workouts 
• Simple, repeatable exercises
• Gym & home friendly

Discipline-driven fitness.
Programs | Challenges | Mindset
⬇️ Train with FitFuture365

Stationary Bike

8-Day Breakthrough | Rise and Rebuild 

Transform your week with this 4 day standing dumbbell workout program that trains your lower body, upper body, abs & core and full body in just 30 minutes a day. No floor work, no jumping, no gym needed. Every session (except abs & core) includes a built-in warm up and cool down so you can simply press play and move.

This standing workout plan is perfect if you:
-Want low impact workouts that are kind to your joints
-Prefer no floor exercises or have trouble getting up and down
-Train at home in a small space with just dumbbells
-Need a simple, structured 1 week routine to follow

Program schedule
-Day 1: 30 Min Standing LOWER BODY Workout with Dumbbells
-Day 2: 30 Min Standing UPPER BODY Workout
-Day 3: 30 Min Standing ABS and CORE Workout with Dumbbells + Cardio Finisher
-Day 4: Rest or light movement
-Day 5: 30 Min Standing FULL BODY Workout with Dumbbells

Use this 4 day standing dumbbell program to build strength, tone your whole body and boost energy without complex exercises.

4 Day Standing Dumbbell Workout Program | 30 Min Low Impact Home Workouts for Total Body Fitness

Day 1 Legs & Shoulders + Core
Day 2 Chest & Biceps + Cardio
Day 3 Legs & Shoulders  
Day 4 Back, Triceps & Core
Day 5 Cardio & Ebook read
Day 6 Rest
Day 7 Rest

@FitFuture365 Ebook also included for meditation 📚 reading! Enjoy 😉 #fitfuture365 #motivation 

 Embarking on this Momentum Building program can be a transformative experience to establish a consistent work routine. This focused period offers a structured approach to identify and implement effective strategies for productivity. By dedicating yourself to this process, you can cultivate habits that foster regular engagement with your tasks. The program aims to help you overcome common obstacles and build momentum towards sustained effort. Ultimately, this intensive period is designed to unlock the benefits of a reliable and efficient work rhythm.

📅 Fitness & GYM: Momentum Builder to a Stronger you! 👊🔥

Welcome to my first 2025 7 Days ABS & CORE Challenge! This is your complete 2-weeks home workout series designed to sculpt, strengthen, and define your abs and core, all without any equipment.  

Over 14 days, you’ll train through a smart mix of standing, mat, and Pilates-inspired workouts that will fire up your core, improve posture, and boost total-body stability. Each session is only 10 minutes long, perfect for any fitness level and easy to follow at home. 💪  

✅ No Equipment Needed - just your body and determination 
✅ Beginner to Intermediate Friendly 
✅ Daily Follow-Along Videos (a new workout every day) 
✅ Full Core Activation: upper abs, lower abs, obliques, and balance 
✅ Standing & Floor Options Included  
🎯 By the end of this challenge, you’ll notice a stronger core, better endurance, and more confidence in your movement, both in workouts and daily life.  

✨ Press PLAY on Day 1 and commit to your 7-day transformation today!  

14 Days ABS & CORE Challenge - Only 10 Minutes per Day

Living the Yamas – Simple Principles, Big Inner Change is a 6-practice beginner–intermediate yoga series designed to help you bring the wisdom of the yamas into everyday life. Each 20–30 minute class introduces one of these timeless principles through accessible movement, breath, and reflection—so you can create real shifts both inside and out.

These practices are short, grounded, and easy to follow, giving you practical tools to feel calmer, clearer, and more intentional as you move through your day.