Exercise Tracker
Exercise is one of the most powerful tools in recovery. Log your workouts and watch your strength grow.
Medical Disclaimer — Please Read
Before starting any exercise program, please ensure you are healthy enough for physical activity. Consult your physician or healthcare provider before beginning, especially if you have any medical conditions, have been recently ill, are in early recovery, or have not exercised in a long time. Start slowly and listen to your body. Stop immediately and seek medical attention if you experience chest pain, dizziness, shortness of breath, or severe discomfort.
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90-Day Workout Plan
Three phases to transform your body and mind — one day at a time.
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"I can do all things through Christ who strengthens me." — Philippians 4:13
Workout Videos
🏠 General Home Workouts
10-Minute Home Workout — No Equipment Needed
Full body beginner workout you can do anywhere, no gym required
30-Minute Full Body Workout at Home
Complete strength and cardio circuit — no equipment
15-Minute Morning Stretch Routine
Wake up your body and start the day feeling good
30-Minute Low Impact Cardio Walking Workout at Home
Walking-based cardio you can do indoors or outdoors
20-Minute Sweaty Cardio Dance Workout
Dance your way to better mood and fitness — no experience needed
10-Minute Abs Workout for Beginners
Core strength exercises you can do on the floor at home
Beginner Bodyweight Strength Training
Push-ups, squats, lunges — build strength with no weights
Chair Exercises for Beginners — Seated Workout
Full body workout you can do sitting in a chair
🧘 Yoga
20-Minute Beginner Yoga for Flexibility & Calm
Gentle yoga flow perfect for beginners in recovery
Yoga for Anxiety & Stress Relief
Calming yoga poses to ease anxiety and quiet the mind
30-Minute Morning Yoga — Full Body Energy
Energize your whole body first thing in the morning
Yoga for Recovery & Healing
Gentle restorative yoga specifically for those in addiction recovery
Yin Yoga — Deep Stretch for Total Relaxation
Hold deep stretches to release tension stored in your body
🔥 CrossFit & HIIT
20-Minute HIIT Workout — No Equipment
High-intensity interval training to torch calories at home
Beginner CrossFit-Style Home Workout
CrossFit movements scaled for beginners — no gym needed
15-Minute Tabata HIIT — Full Body Burn
20 seconds on, 10 seconds off — maximum results in minimum time
30-Minute AMRAP Home Workout
As-many-rounds-as-possible format — push your limits at home
🩰 Pilates
20-Minute Beginner Pilates — Full Body
Core-focused Pilates routine perfect for absolute beginners
10-Minute Pilates for Beginners
Quick pilates workout to build core strength safely
30-Minute Full Body Pilates Workout
Complete pilates session with no equipment needed
Beginner Pilates Classes
Full playlist of pilates classes for beginners
💪 Isometrics
10 Isometric Exercises Build Real Strength
Hold positions to build strength without movement — great for any space
5-Minute Total Body Isometric Workout
Quick isometric routine that builds real strength in minimal time
5 Isometric Exercises for Entire Body
Master the most effective isometric moves with no equipment
Isometric Workouts Playlist
Full collection of isometric workout routines
🧠 Exercise Science
The Brain-Changing Benefits of Exercise — Wendy Suzuki TED Talk
Neuroscientist explains how exercise boosts mood and memory
Improve Your Baseline Dopamine — Dr. Andrew Huberman
How exercise keeps dopamine healthy for motivation and drive
Exercise and Addiction Recovery — Why It Works
Science of how physical activity transforms mental health in recovery
How Exercise Rewires Your Brain for Better Mental Wellbeing
The neuroscience of why physical activity rewires your brain for recovery