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​At Connect, movement is more than exercise
It’s communication through your body’s integrated systems.
Our training is built on the foundations of functional movement patterns, planes of motion, and fascial slings, designed to create efficient, adaptive, and pain-free movement.
The result? Strength that moves, breathes, and responds, exactly as your body was designed to.
WITH CONNECT'S SELF-GUIDED OPTIONS YOU GET:
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➜ Tailored strength programs designed for all levels, supporting sustainable progress at your own pace
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➜ A growing library of one-off short and effective HIIT, Mobility, Pilates and Core workouts to choose from
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➜ Access to Connect's App
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➜ Nervous System Regulation options
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➜ Flexibility and autonomy
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➜ Self-guided training with optional check-in support when needed
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➜ Integrated step tracking
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SELF-GUIDED PROGRAMS
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12 Weeks
All Levels
Home/Gym
Total movement
A complete movement system for your body and mind - build strength, improve mobility, support heart health, and reset your nervous system.
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Weekly Plan:
Strength: Upper, Lower, Full Body
Mobility: Unwind tight hips, shoulders & spine
Heart Health: Steady runs or sprints
Calm & Restore: Reset your nervous system
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Outcome: Reconnect with your body. Build smart strength. Feel strong, mobile, and grounded in yourself again.
Equipment:
Dumbbells | Kettlebells | Step | Small Resistance Band | Long Resistance Band | Foam Roller | Ball
Home/Gym
Intermediate
12 Weeks
Home/Gym
All Levels
8 Weeks
athlete
sculpt
Home/Gym
All Levels
6 Weeks
strength & stability
This program blends strength, speed, and resilience so you can feel powerful again. Designed for women who miss feeling fast, capable, and driven by challenge.
Weekly Plan:
Strength & Stability
Core + Agility
Conditioning + Power
Recovery Mobility
This 8-week program is for women who want definition, posture, and strength that actually feels good in your body. Target your glutes, shoulders, and core without overtraining or burning out.
Weekly Plan:
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Glute + Core Sculpt
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Shoulder Strength + Deep Core
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Full-body Conditioning
Equipment:
Small Resistance Band
Equipment:
Skipping Rope
Rebuild posture, reduce daily aches, and move with total confidence through balanced strength and deep joint control.
Weekly Plan:
Upper Body Stability
Lower Body Control
Full Body Integration
Equipment:
Dumbbells | Kettlebells | Small Resistance Band | Long Resistance Band
Home/Gym
2 Levels
4 Weeks
Optimise
Helping you feel better in your body by balancing strength, mobility, and recovery and designed to show you how to move and train to support the functioning of your body.
Weekly Plan:
Mobility for daily function
Stability for control
Strength for resilience
Steady-state for heart health
Beginner & Intermediate
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Home/Gym
Beginner
5 Weeks
couch to 5km
Build your 5km from the ground up, safely and confidently. This isn’t just a running plan, it’s a progressive path to feeling proud, strong, and capable again.
Weekly Plan:
3x progressive run/walk sessions
Pre-run strength prep
Post-run mobility and recovery
Outcome: Run your first 5km without pain, dread, or burnout.
Home/Gym
Intermediate
4 Weeks
hip mobility & strength
Fix tight hips, unlock better movement.
This rehab-inspired series restores hip mobility and deep glute strength so you can lift, run, and move pain-free.
Phase 1: Mobility + Activation
Phase 2: Glute Strength + Control
Outcome: Stronger hips, better lifts, easier movement.
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Equipment: Dumbbells | Kettlebells | Small Resistance Band |Long Resistance Band
Equipment:
Dumbbells | Kettlebells | Small Resistance Band |
Long Resistance Band
HOW IT WORKS
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Select a self-guided program that matches your starting level or goal.
Or choose a follow-along workout from our growing library.
Mix and match - and enjoy a combination of both!
WHAT THE CONNECT COMMUNITY IS SAYING
Thank-you for giving me the push I needed. I love how simple the workouts are but by all means, not easy!
I'm really enjoying it and so proud of myself so far. Excited for a new week. I got this xxx
I did it! I signed up!
Best decision I have ever made! I am already seeing and feeling so much better. Thank you.
I'm feeling so much better now! I'm all prepped and ready for a new week. Have really missed moving my body!!
It's so easy to follow!
connect conquer
high energy days
20-40MINS
HEART HEALTH & STRENGTH
These sessions are for those ready to push limits, move with purpose, and elevate their performance, for those days when you feel like you can conquer the world!
EQUIPMENT:
Bodyweight | Kettlebells | Dumbbells | Resistance Bands
Skipping Rope | Plate
SESSION TYPES:
HIIT
Power & Strength
Functional Strength
connect balance
moderate energy days
10-40MINS
MOBILITY, STABILITY & STRENGTH
Build strength, control, and resilience. Sessions that will improve joint health, posture and body awareness.
EQUIPMENT:
Bodyweight | Kettlebells | Dumbbells | Resistance Bands
Foam Roller | Block
SESSION TYPES:
Mobility
Stability
Pilates
Core
WORKOUT LIBRARY
Categorised based on your energy levels
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