100 Strong Movement Guide - Build strength, confidence and lifelong movement habits.
Move daily. Build strength. Feel unstoppable. Everything you need to move your body for 100 days.
Whether you're at home, at the gym, short on time or a complete beginner — this toolkit has you covered. With workouts, routines, planners and strategies for every situation, you will never not know what to do.
Inside your Movement Toolkit you'll find:
✔ Movement Made Simple — the philosophy behind the program covering why you move (build strength, move more, feel better, stay consistent, be proud)
✔ Movement Basics the 100 Strong Way — your 5 non-negotiables:
✔ What a Strong Week Looks Like — your complete weekly formula
✔ Plan Your Week — a beautiful blank weekly planner with day/date, movement (30 mins) and strength session columns for Monday through Sunday plus notes/changes for next week
✔ Your Strength Workout Options — gym workout, home workout and bodyweight workout explained with best for lists for each option and how to choose
✔ Warm Up and Cool Down — a full warm up prior to workout
✔ Full Body Strength Workout — using dumbbells, plates or kettlebells, with full how to/safety instructions and sets/reps ✔ Bodyweight Workout — with full instructions and sets/reps
✔ 30 Minute Bodyweight HIIT Session
✔ No Time? Do This — your quick options including a 10-minute bodyweight circuit, a walk + intervals option for when you're really short on time
✔ Basic Gym Training Plan — a full gym session with machine options, sets, reps and coaching notes for each
✔ Morning Mobility Routine — 5 exercises taking just 5 minutes, all illustrated with instructions
✔ Evening Stretch Routine — 5 stretches taking just 10 minutes, each with benefits explained
✔ Reset and Flow Session — a full 14-step yoga-style flow sequence
✔ Move More Without Thinking About It — 12 NEAT strategies to increase daily movement without structured exercise ✔ Steps Tracker — weekly steps tracking with daily goal of 8,000–12,000 steps, achieved column, notes and weekly total