Third-Party Tested Supplements Hormone-Friendly Workouts Free Starter Stack Guide Nothing Artificial, Ever. Third-Party Tested Supplements Hormone-Friendly Workouts Free Starter Stack Guide Nothing Artificial, Ever.

Workouts

Your body doesn't work the same every day.
Your training shouldn't either.

These are the workouts we're actually doing — programmed around how bodies really respond to stress, hormones, and recovery. Ajay designs them. Tessa pressure-tests them. We share what works.

Minimal wood-panelled home gym with dumbbells, bench, treadmill, and a view of tropical plants

Our approach

Intensity isn't always the answer

After 20 years Ajay has realized that efficiency and strength are key in training. From calculated HIIT, targeting VO2 max, and lifting strategically, he's gotten progress down to a science. When Tessa said she wanted to get stronger, this science immediately came into play. However, after several weeks and a knee injury (for T), they realized perhaps there is more nuance than plug and play.

What they started digging into changed everything: your hormonal cycle, your cortisol levels, your recovery capacity — they all change throughout the month. A program that ignores that isn't just incomplete, it can work against you. Training should respond to your body, not ignore it.

We program in phases. High-intensity days when your body can handle it. Lower-intensity, recovery-focused days when it can't. Mobility work that most people skip. And we explain the why behind every decision.

Week 1 — Foundation (Preview)

This is a preview of Week 1 from The Starter Protocol. Goal: learn the movements. Build motor patterns. Don't destroy yourself.
Intensity: 60–65% of max effort  |  Reps: 3 × 10–12  |  Rest: 60–90 sec

Day 1

Lower Body Strength

Warm-up: Hip circles, bodyweight squats, glute bridges, leg swings

Exercise Sets Reps
Goblet Squat312
Romanian Deadlift (DB)310
Reverse Lunge310/leg
Glute Bridge315
Plank (front)330 sec
Day 2

Upper Body Strength

Warm-up: Arm circles, band pull-aparts, cat-cow, shoulder rolls

Exercise Sets Reps
DB Bench Press (or Push-Up)310–12
DB Row (single arm)310/arm
DB Overhead Press310
Lat Pulldown / Band Pull-Apart312
Dead Bug38/side
Day 3

Active Recovery

20–30 min walk at conversational pace plus mobility work. This is not optional — it's a structured session with a purpose.

Mobility sequence (30–45 sec each):

  • 90/90 hip stretch
  • Hip flexor stretch (low lunge)
  • Thoracic rotation (thread the needle)
  • Supine hamstring stretch
  • Child's pose with lateral reach

+ 5 min box breathing: 4 sec in / 4 sec hold / 4 sec out / 4 sec hold

Day 4

Full Body HIIT

Circuit — 3 rounds (90 sec rest between rounds):

  • Squat jump × 10
  • Push-up (or mod) × 10
  • Dumbbell row × 10
  • Mountain climber × 20

HIIT Block — 20 min, 30s on / 30s off

Choose from: stationary bike, treadmill, jump rope, or bodyweight. Rotate through 2–3 movements. "On" means 80–85% max effort.

What we cover

Workouts organized by what your body needs, not what looks good on Instagram.

Strength training
Strength

Building real strength

Progressive overload done right. Compound movements, smart programming, and the fundamentals that actually build a stronger body over time.

Get The Starter Protocol — $27 →
Recovery and mobility
Recovery

Recovery that's not optional

Mobility work, active recovery, and the low-intensity days that most programs skip but your body actually needs to make progress.

Get The Starter Protocol — $27 →
Hormone-friendly training
Hormone-Friendly

Training with your cycle

How to adjust intensity, volume, and exercise selection based on where you are in your hormonal cycle. The stuff Tessa had to learn the hard way.

Get Train With Your Cycle — $37 →
Low cortisol movement
Low-Cortisol

When your body says slow down

For high-stress seasons, cortisol spikes, and the days when pushing harder is the worst thing you can do. Movement that heals instead of harms.

Get The Cortisol Handbook — $37 →

Want the full 4-week program?

The Starter Protocol includes all 4 weeks of progressive training, nutrition frameworks, recovery protocols, supplement guidance, and weekly check-in templates. This preview is just Week 1.

Get The Starter Protocol — $27 Subscribe for free workouts