Tenglow
Program
Starter Reset
A balanced four weeks to build the habit.
Starter Reset is a four week program that rotates through a full body session, a lower body session, an upper body session and a core session. It is an even-handed place to start, and a good fit if you are coming back after a break.
What does a session look like?
The order repeats every four workouts. Each workout has two warm-up moves, a main block that fills the time you chose (10, 20 or 30 minutes) and two cool-down stretches.
Workout 1: Full body
The first session of each cycle.
Workout 2: Lower body
Comes after workout 1.
Workout 3: Upper body
Comes after workout 2.
Workout 4: Core
Comes after workout 3.
How does it get harder?
Week two adds five seconds of work to every step, week three adds ten and week four adds fifteen, with a little less rest so the session stays the same length. For an intermediate level, a step moves like this:
| Week | Work | Rest |
|---|---|---|
| 1 | 40 seconds | 20 seconds |
| 2 | 45 seconds | 15 seconds |
| 3 | 50 seconds | 10 seconds |
| 4 | 55 seconds | 10 seconds |
Who is Starter Reset for?
- People who want to get moving again without a big plan
- Anyone who likes variety from one session to the next
- Those who want a balanced base before choosing a specialty program
If you already train hard and want heavy lower body work, Strength Builder will feel closer to what you do now.
Chosen when your goal is "more energy".
Questions about Starter Reset
How many workouts are in Starter Reset?
Four weeks times the number of days you chose to train. Three days a week means 12 workouts. The four focus areas repeat in the same order, so you meet each one every four workouts.
Can I switch programs part way through?
Yes. Your history stays. The new program starts again from week one, so it is best to switch at the start of a week.
Other programs
Strength Builder
Lower and upper body, week by week stronger.
Core & Posture
A steadier core and an easier upright day.
Mobility Mornings
Loosen up, move better, feel taller.
Full-Body Burn
Whole-body sessions with a little more heat.