RideStrong · Full Video Hybrid Planner

Safety: These are simplified animated movement guides, not clinical demonstrations. With knee weakness and lower-back pain, obtain individual medical/physiotherapy advice. Stop for sharp pain, swelling, radiating symptoms or dizziness. Work/rest pacing and range of motion should match your comfort; never force a movement.

Workout date

Choose day

Reason for skip (optional)

Programme progress

Workouts completed

Exigency skips

Revised final date

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Full 30-minute workout video

Each 30-minute video now includes spoken English exercise start/stop cues and 30-second recovery breaks between movements. The recovery screen appears over the animation during breaks. Timing: 5-minute warm-up, five blocks of 3:30 exercise + 0:30 rest, and 5-minute cooldown.

Press Play to begin your guided session.

30:00

Calendar and catch-up rules

A skipped scheduled workout is placed into the next available workout slot. Sundays and second/fourth Saturdays remain rest days. Each exigency skip extends the end date by the number of additional eligible workout slots needed, not necessarily the same number of calendar days. Future workout order is preserved.

Month

Workout records · Local save and JSON backup

Your workout records save automatically in this browser on this device. Export a JSON backup regularly and import it on another device if needed. Cross-device cloud sync is not yet enabled.

Import JSON

Browser records are device-specific and may be lost if you clear site data. Use JSON backups. For cross-device automatic sync, a secure backend is required.

Programme design

Six rotating session types: legs and glutes, upper body and arms, core and back stability, legs and balance, full body and posture, and low-impact cardio and mobility. They advance only on completed/available workout slots. Weeks 1–4 focus on gentle technique; increase intensity gradually only if symptoms remain controlled. Abdominal fat reduction requires nutrition and overall activity; six-pack abs and large biceps cannot be guaranteed with equipment-free exercise.