Tenglow
Five programs, four weeks each
A program is a set order of workouts that gets a little harder every week. You pick one, or the quiz picks one for you.
Tenglow has five four-week programs: Starter Reset, Strength Builder, Core & Posture, Mobility Mornings and Full-Body Burn. Each one rotates through four session types, and every week adds five more seconds of work per exercise, up to fifteen in week four.
Starter Reset
A balanced four weeks to build the habit.
Full bodyLower bodyUpper bodyCore
Chosen when your goal is "more energy"
Strength Builder
Lower and upper body, week by week stronger.
Lower bodyUpper bodyFull bodyCore
Chosen when your goal is "get stronger"
Core & Posture
A steadier core and an easier upright day.
CoreUpper bodyMobilityCore
Pick it yourself on the Programs screen
Mobility Mornings
Loosen up, move better, feel taller.
MobilityLower bodyMobilityUpper body
Chosen when your goal is "move better"
Full-Body Burn
Whole-body sessions with a little more heat.
Full bodyCoreLower bodyFull body
Chosen when your goal is "tone up"
How does a program get harder?
Your level sets the starting work and rest times. Each program week then adds five seconds of work and takes five seconds off the rest, up to fifteen, with rest never dropping below ten seconds. Here is what that looks like for one step.
| Level | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| beginner | 30 s work, 30 s rest | 35 s work, 25 s rest | 40 s work, 20 s rest | 45 s work, 15 s rest |
| intermediate | 40 s work, 20 s rest | 45 s work, 15 s rest | 50 s work, 10 s rest | 55 s work, 10 s rest |
| advanced | 45 s work, 15 s rest | 50 s work, 10 s rest | 55 s work, 10 s rest | 60 s work, 10 s rest |
Common questions
How long is a Tenglow program?
Four weeks. The number of workouts depends on how many days you chose to train, so three days a week gives you 12 workouts. When you finish, the app asks which program you want next.
Which program should I start with?
The quiz picks one from your goal: Strength Builder for "get stronger", Full-Body Burn for "tone up", Starter Reset for "more energy" and Mobility Mornings for "move better". Core & Posture is the one you pick yourself.
Do the programs get harder?
Yes, a little each week. Week two adds five seconds of work to every step, week three adds ten and week four adds fifteen, with slightly less rest so each session stays the same length.