Your first week is about building the habit and learning the movements. Gentle full-body circuits ease your body into a rhythm it can sustain, with enough structure to feel productive and enough space to feel safe.

By the end of week 1, you'll notice:

• Less physical tension in your shoulders, jaw, and chest
• Slightly better sleep onset

We begin building the physical support your hormones need. The same workouts return with added reps and slightly longer holds, building on what your body has already learned.

By the end of week 2, you'll notice:

• More emotional steadiness between sessions
• Physical strength starts to show
• A growing sense that the program is beginning to show results

Movement becomes more fluid and more demanding. Your body is now strong enough to work harder without the stress response. The gap between what triggers you and how you respond begins to widen.

By the end of week 3, you'll notice:

• Mood shifts feel less dramatic and shorter-lived
• You recover from stress faster than before
• Sleep quality improves noticeably

Everything you've built comes into a coherent feeling of steadiness. Full-body sessions combine all three movement types into flowing workouts that feel earned.

By the end of week 4, you'll notice:

• A consistent emotional baseline that feels different from where you started
• Physical confidence that carries into everything you do
• The understanding that this is not something you did for 28 days. This is how you move now