Days 1–3 Activate: Cardio, strength, and yoga work together across three full-body sessions targeting the glutes, hamstrings, arms, shoulders, and core. These sessions introduce the foundation for movement, strength, focus, and control.
Days 4–5 Build: One session dedicated entirely to cardio, one dedicated entirely to total-body strength training, with no divided energy, no split focus, and just one method working at its full potential.
Day 6 Restore: Reset your body with breathwork, yoga, and meditation designed to release tension, ease stress, and prepare the body for its strongest week yet.
Days 7–10 Strengthen: Deepen core activation, enhance lower-body strength, and extend cardio intervals to support stamina, metabolism, and total-body resilience.
Days 11–14 Ignite: Total-body training builds to a grand finale that brings every method together, followed by a final flowing yoga sequence designed to leave the body feeling energized and the nervous system calm.
There's more. Three free bonus guides packed with additional tips, techniques, workouts, and reminders.
Beyond the Nine Minutes: Simple daily habits to amplify your results — including sleep, nutrition, recovery, and stress support.
Move Better, Feel More: Stefanie’s essential form and breathing guide to help every movement feel safe, intentional, and effective.
Three-Minute Method: Quick, effective sequences you can use anytime to boost energy, activate muscles, and stay consistent — even on your busiest days.
This program is designed for those who are:
