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7-Day Bend and Build
Get stronger and move better in just one week, with short strength workouts and gentle yoga you can do at home.
15 to 30 minutes a day · minimal equipment · no experience needed
Start Today for $9
Sound Familiar?
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You want to feel strong again, but you don’t know where to start.Â
Maybe you’ve been away from exercise for a while. Maybe your body feels stiffer than it used to. Maybe you’ve tried programs that were too long, too intense, or just didn’t fit your life.
This week is different. It’s short, simple, and built to help you get started and actually feel the difference.
What You'll Get
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- 3 strength workouts that teach you the foundations: squats, push-ups, rows, bridges, and core
- A mobility warm-up to do before every workout
- 2 follow-along yoga sessions, including a yoga and bodyweight combo
- A printable guide with your schedule, workout cards, easier and harder options for every move, a daily tracker, and a workout log
Your week at a glance
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Day 1: Mobility + Workout 1
Day 2: Short Gentle Flow
Day 3: Mobility + Workout 2
Day 4: Short Gentle Flow
Day 5: Mobility + Workout 3
Day 6: Yoga and Bodyweight Combo
Day 7: Rest and check in
Strength days and yoga days alternate, so you build strength and give your body time to recover.
Meet Your Coach
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Hi, I’m Siobhán.
I’ve taught yoga for 20 years and coached strength for over a decade, with a StrongFirst kettlebell background and Precision Nutrition training. I’ve seen what works for real people with real lives: short, smart workouts you can stick with. That’s exactly what this week is.
What clients say about training with me
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Jill, 40
“Siobhan’s approach is supportive and non-judgmental, meeting you exactly where you’re at and encouraging you every step of the way… While workouts were challenging, they never felt impossible, and they easily fit into my busy schedule as a mom of 2 young kids… Overall, I feel really strong and energetic!”
Sarah, 46
“I feel more confident in my body, in my food choices, and in my workouts… I’m definitely stronger – on my way to doing a pull-up. My clothes fit better… All of it makes me feel more confident.”
Heather, 53
“By focusing on positive, incremental changes in my nutritional and fitness choices – working within my actual life – this program has delivered real results. I have lost weight, gained strength, improved my posture, and worn clothes that I haven’t been able to wear in a while.”
