7 Days of Free Workouts.
20 minutes each.
New to training? Start here.Senada’s beginner guide gives you one short workout a day for a week, and you can do it all at home.
Your 7-day home workout guide
Maybe you’ve never trained before, maybe it’s been a while. Either way you don’t have to work out what to do. Press play and follow along.
Real Women. Real Results.
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Full Body Sculpt
4 weeks
Gym
Dumbbell
A fundamental component of achieving the results you want, is what you eat. We've made it simple to establish, track and meet your daily nutritional needs with our comprehensive nutrition tab and personalized meal plan:
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30min Dumbbell Sculpt
4 weeks
Gym
Dumbbell
Designed for workouts anywhere and adaptable to all levels (simply adjust your dumbbell weights)
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Rise 'n Shred
4 weeks
Gym
Dumbbell
Designed for workouts anywhere and adaptable to all levels (simply adjust your dumbbell weights)
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The Rise Reset
4 weeks
Gym
Dumbbell
Designed for workouts anywhere and adaptable to all levels (simply adjust your dumbbell weights)
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21 Day Challenge
4 weeks
Gym
Dumbbell
Designed for workouts anywhere and adaptable to all levels (simply adjust your dumbbell weights)
21 Day Challenge
4 weeks
Gym
Dumbbell
Designed for workouts anywhere and adaptable to all levels (simply adjust your dumbbell weights)
Pilates Fundamentals
1 Week
Pilates
Over the next seven days, you'll build core strength, improve posture and master diaphragmatic breathing.
Full Body Sculpt
12 weeks
Full Body
Enhance strength and define a leaner physique with traditional and dynamic movements.
30min Dumbbell Sculpt
6 weeks
Full Body
A mix of creative and traditional movements to build strength and define muscle.
The Rise Reset
6 weeks
Follow-Along
A transformational blueprint including sweaty follow-along workouts and meditation.
21 Day Challenge
3 weeks
Follow-Along
No-fuss full-body workouts designed to help you build consistency with your training.
Quick HIIT
1 week
Quick Workouts
Challenge yourself with a week of fiery quick and effective week of high-intensity workouts.
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“Senada has helped me change my life. I started watching her on YouTube, then found WeRise. I went from 272 pounds to 148. This is the one place where being vulnerable is accepted, and where real change happens.”
Roxanne
"I joined the WeRise Premium Challenge because I hit a plateau, and it helped me reset my mindset. My body fat percentage dropped from 32.5% down to 26.9% in the past two and a half months of using WeRise consistently."
Christina
“Before WeRise, I would only have one meal a day to avoid getting fat and I rarely ever drank water. Since starting WeRise, I am eating more meals, clean foods, and I lost weight and built muscle. Now my children are following the same steps and we cook healthy meals together.”
Raquel
Full Body
A simple but highly effective 3 day approach that hits all the major muscle groups in each session. The workouts provide slightly lower volume per muscle, but at a higher overall frequency of 3x weekly. Great for those seeking efficient, straightforward training that guarantees excellent results.
Upper Lower
The top recommended "go-to" split performed 3-4 days per week alternating between upper and lower body sessions. The workouts deliver slightly higher volume and exercise variety compared to full body, with a moderate per muscle frequency of 1.5-2x weekly.
Push Pull Legs
Divides your training into lower body, upper body pushing muscles, and upper body pulling muscles. Performed 4-5 days weekly and hitting each muscle 1.3-1.7x on average, this plan is ideal for those who enjoy spending more days in the gym while maintaining effective overall volume/frequency.
Bro Split
The classic 5 day a week approach that dedicates each session to just one or two muscle groups. While it may not be ideal for building muscle with maximum efficiency, it's a tried-and-true method that can be used by trainees who prefer body part splits or just want to mix things up for variety.
Minimalist
A basic 2 day per week plan designed for those with limited gym time (due to busy schedules, vacations, or other commitments) or who simply want to train less often and aren't necessarily aiming to optimize growth 100%.
“Before WeRise, I would only have one meal a day to avoid getting fat and I rarely ever drank water. Since starting WeRise, I am eating more meals, clean foods, and I lost weight and built muscle. Now my children are following the same steps and we cook healthy meals together.”
Raquel
"I joined the WeRise Premium Challenge because I hit a plateau, and it helped me reset my mindset. My body fat percentage dropped from 32.5% down to 26.9% in the past two and a half months of using WeRise consistently."
Christina
“Senada has helped me change my life. I started watching her on YouTube, then found WeRise. I went from 272 pounds to 148. This is the one place where being vulnerable is accepted, and where real change happens.”
Roxanne
“Before WeRise, I would only have one meal a day to avoid getting fat and I rarely ever drank water. Since starting WeRise, I am eating more meals, clean foods, and I lost weight and built muscle. Now my children are following the same steps and we cook healthy meals together.”
Raquel
“Before WeRise, I would only have one meal a day to avoid getting fat and I rarely ever drank water. Since starting WeRise, I am eating more meals, clean foods, and I lost weight and built muscle. Now my children are following the same steps and we cook healthy meals together.”
Raquel
“Before WeRise, I would only have one meal a day to avoid getting fat and I rarely ever drank water. Since starting WeRise, I am eating more meals, clean foods, and I lost weight and built muscle. Now my children are following the same steps and we cook healthy meals together.”
Raquel
“Before WeRise, I would only have one meal a day to avoid getting fat and I rarely ever drank water. Since starting WeRise, I am eating more meals, clean foods, and I lost weight and built muscle. Now my children are following the same steps and we cook healthy meals together.”
Raquel
“Before WeRise, I would only have one meal a day to avoid getting fat and I rarely ever drank water. Since starting WeRise, I am eating more meals, clean foods, and I lost weight and built muscle. Now my children are following the same steps and we cook healthy meals together.”
Raquel
Senada’s Training Philosophy
Your first workout takes 20 minutes
Download the free 7-day guide and start today. You don’t need any experience, and you don’t need a gym.
Wake up with WeRise
