All workout programmes are designed by our founder and head trainer with 13+ years’ experience, Giorgina Slotar. No matter which programme you choose, remember that consistency is the key to seeing and feeling results. You just need to be prepared and committed to showing up for yourself and let us guide you through the rest. It’s important to select a GLOW programme or workout that you will enjoy, so let us help you understand our programmes a little better to make that right choice for YOU!

Workout programs in the GLOW app
Whether you’re a beginner, wanting to improve your strength & fitness, move your body safely through pregnancy or regain your strength postpartum, GLOW has a programme to guide you either in the gym or from the comfort of your own home.

Beginner Zero Equipment
Beginner 2-in-1 Resistance
Fitness 1.0: Band focused
Fitness 2.0: Dumbbell focused
Express
Pregnancy: Trimester 1
Pregnancy: Trimester 2
Pregnancy: Trimester 3
Postpartum
Core Restore

The difference between a programme and “a la carte” or non-programme workout section?

Our programmes are carefully designed to be the equivalent to having a personal trainer in your pocket. Each week is carefully considered to keep you progressing, increase strength and fitness while preventing any plateaus with your training and results.

Our non-programme workouts are perfect for the days where you are looking to switch things up or have finished one of our programmes and have a good idea of how to choose your own workouts.

*If you are new to exercise, we highly recommend starting with one of our programmes first, and preferably one of the Beginner Programmes, as you will get more out of your subscription and be able to progress onto the Fitness Programmes once completed and therefore better your results

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Beginner Programmes

“You cannot build a great building on a weak foundation” – anon.
Think of these programmes as your foundation. Whether you are completely new to exercise or need a re-introduction, these are the perfect programmes to guide you through the fundamentals of basic movements and how to perform exercises correctly in order to build from the right foundation and ensure effective progression and results going forward.

Beginner Zero Equipment

Wanting to try our programmes but not quite ready to invest any basic equipment? Well, then you’re in the right place because all you need is your bodyweight for this 6 week programme.

Who is Beginner Zero Equipment for?
This programme is the perfect place to start if you are completely new to exercise or looking to re-introduce yourself to the basic fundamentals of movements and how to perform bodyweight exercises correctly. This will ensure that you are building from the right foundation and gaining the correct body control before attempting to move onto weights. A great follow on from this programme is the Beginner 2-in-1 Resistance.

Programme Details
• Programme duration: 6 weeks
• Workout duration: 30 – 45 minutes
• Workouts per week: 3 – 4
• Equipment needed: none, but yoga mat is preferable.

Recommended workout split:
• 3 day workout week: Monday, Wednesday, Friday (one day on/one day off/two days off)
• 4 day workout week: Monday, Tuesday, Thursday, Friday (two days on, one day off, two days on, two days off)
Every workout within the programme is carefully considered to train your whole body in a balanced manner, accounting for the correct amount of rest for muscle groups to recover and prevent fatigue or injury, ensuring effective progression each week.

Beginner 2-in-1 resistance

This programme was created to guide you through the fundamentals of performing resistance-based exercises correctly, gain confidence in using dumbbells and ensure you are building from the right foundation in order to progress effectively and onto our Fitness Programmes.

Who is Beginner 2-in-1 Resistance for?
This programme is for you if you are wanting to learn how to use weights, but might be feeling a little intimidated by the idea and where to start. The programme can be completed at home if you have your own dumbbells or within a small corner in the gym to ensure you don’t have to run around trying to figure out how everything works. All you need is a set or two of dumbbells, a mat and you’re good to go! A great follow on from this programme is our Fitness 2.0!

What do you mean by 2-in-1?
For every dumbbell-based exercise, a band or bodyweight alternative is provided to give you flexibility if you do not have access to dumbbells for that specific day or you would like to switch things up a bit and use both dumbbells and bands.

Programme Details
• Programme duration: 6 weeks
• Workout duration: 30 – 45 minutes
• Workouts per week: 3 – 4
• Equipment needed: Dumbbells and/or loop band & power band
Read more about the required equipment here

Recommended workout split:
• 3 day workout week: Monday, Wednesday, Friday (one day on/one day off/two days off)
• 4 day workout week: Monday, Tuesday, Thursday, Friday (two days on, one day off, two days on, two days off)
Every workout within the programme is carefully considered to train your whole body in a balanced manner, accounting for the correct amount of rest for muscle groups to recover and prevent fatigue or injury, ensuring effective progression each week.

Cardio – Read more about cardio here

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Fitness Programmes

These are 12 week programmes designed to help you transform. They are the equivalent to having a personal trainer in your pocket as each week is carefully considered to keep you progressing, increase your strength and fitness while preventing any plateaus with your training and results.

Fitness 1.0: Bands

The perfect train anywhere, anytime partner! With a minimal investment in equipment this programme can fit right into your gym bag and busy schedule from anywhere!

Who is Fitness 1.0 for?
Fitness 1.0 is for you if you are looking for a guided programme to commit to 4 times per week without having to go to the gym, unless you choose to. It requires minimal equipment that allows you the flexibility to train anywhere, anytime.

Programme Details
• Programme duration: 12 weeks
• Workout duration: 30 – 45 minutes
• Workouts per week: 4
• Equipment needed: Loop band, power band, exercise ball, Pilates ball, yoga mat
Read more about the required equipment here

Recommended workout split:
• 4 day workout week: Monday, Tuesday, Thursday, Friday (two days on, one day off, two days on, two days off)
Every workout within the programme is carefully considered to train your whole body in a balanced manner, accounting for the correct amount of rest for muscle groups to recover and prevent fatigue or injury, ensuring effective progression each week.

Cardio – Read more about cardio here

Fitness 2.0: Dumbbells

This programme is designed to help you build strength, fitness and lean muscle while establishing a regular exercise routine – in the gym or at home if you have dumbbells.
* If you are completely new to training with dumbbells, we suggest completing our Beginner 2-in-1 Programme first and then following on with this programme.

Who is Fitness 2.0 for?
Fitness 2.0 is for anyone looking to reach longer-term strength-building goals with short and effective workouts, while gaining confidence in using dumbbells. Each week is carefully considered to keep you progressing, increase your strength and fitness while preventing any plateaus with your training or results.
Our favourite part about Fitness 2.0?… Once you’re finished with the programme you can actually repeat it, using slightly heavier dumbbells to increase your strength and keep bettering your results!

Programme Details
• Programme duration: 12 weeks
• Workout duration: 30 – 45 minutes
• Workouts per week: 4
• Equipment needed: Dumbbells, exercise ball, yoga mat.
Read more about the required equipment here

Recommended workout split:
• 4 day workout week: Monday, Tuesday, Thursday, Friday (two days on, one day off, two days on, two days off)
Every workout within the programme is carefully considered to train your whole body in a balanced manner, accounting for the correct amount of rest for muscle groups to recover and prevent fatigue or injury, ensuring effective progression each week.

Cardio – Read more about cardio here

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Express Workouts

Our Express Workouts fall under our non-programme workouts and are designed to effectively maximize your time spent working out in as little amount of time as possible. These workouts pack a punch and will ensure great results if done consistently. They are based on the principal of 6-12-24 training, meaning we pick 3 exercises for a specific body part, and they will be performed back-to-back in the following order: heavy for 6 reps, straight onto medium for 12 reps and finish off with a light weight for 24 reps. If a fourth exercise is specified, this will generally be your recovery exercise before moving onto the next set.

Who is Express for?
GLOW express is for you if you are looking for the flexibility to choose what you want to train, without being locked into a programme. These workouts are for anyone looking to build muscle and burn fat in as little time as possible! Each one is designed to be completed in 20-30 minutes, depending on your strength and fitness level. The great thing about these workouts is that you can keep doing them and still progress by simply increasing your weight range.

Workout Details
• Workout duration: 20 – 30 minutes (40 minutes if you add cardio)
• Equipment needed: We have a range of different workouts including zero-equipment, bands and dumbbells
Read more about the required equipment here

Recommended workout frequency & split:
• 3 day workout week: Monday, Wednesday, Friday (one day on/one day off/two days off)
• 4 day workout week: Monday, Tuesday, Thursday, Friday (two days on, one day off, two days on, two days off)
If you are using this workout section, make sure you are training your whole body in a balanced manner to ensure the correct amount of rest for muscle groups to prevent fatigue or injury and ensure effective progression using these workouts.

Example:
3 day workout week
• Day 1: Upper Body & Cardio
• Rest
• Day 2: Lower Body
• Rest
• Day 3: Core & Cardio

4 day workout week
• Day 1: Chest & Back (Upper Body)
• Day 2: Quads & Core (Lower Body)
• Rest
• Day 3: Toned Arms (Upper Body)
• Day 4: Hamstrings & Core (Lower Body)

Cardio – Read more about cardio here

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Pregnancy Programmes

Our pregnancy programmes are specially designed to take into account the changes that your body goes through during each trimester.

An important note:
It is important to get your doctor’s green light to proceed with exercise during pregnancy. Our programmes have been approved and recommended by many OBGYNs but it’s important to note that every pregnancy is different and requires individual attention. This is especially important if you are new to exercise as it is generally recommended not to exercise any harder than you were pre-pregnancy.
You need to start the programme according to your pregnancy. So, if you are two weeks into your 2nd Trimester, you will start the programme at week 2, Trimester 2. The pregnancy programme carefully considers the changes your body goes through and adjusts according to where you’re at, so it’s important to start there.

Pregnancy: Trimester 1

Exercise during the first trimester can be challenging. If not due to morning sickness, the volume of blood pumped out by the heart each minute increases by 5 – 6 weeks gestation. This is known as vascular underfill and can cause symptoms such as dizziness, rapid heart rate and the feeling of not being able to take a deep breath. This can make you feel low on energy, a little (or lot) green, tired or simply “blah.” Good news is it generally doesn’t stay this way going into the second trimester, as blood flow catches up and some women even report having more energy than ever, so don’t lose hope! It is extremely important to listen to your body during each pregnancy, but if you can manage it, most often exercise has the effect of helping you feel more energized than if you had to skip it.

At this stage of pregnancy, other than dizziness there is not too much that needs to change from your pre-pregnancy exercise regimen, but always remember to listen to your body and not to push through anything that feels uncomfortable.

Programme Details
• Programme duration: 12 weeks
• Workout duration: 30 – 45 minutes
• Workouts per week: 4
• Equipment needed: Loop band, power band, exercise ball, Pilates ball, yoga mat
Read more about the required equipment here

Recommended workout split:
• 4 day workout week: Monday, Tuesday, Thursday, Friday (two days on, one day off, two days on, two days off)
Every workout within the programme is carefully considered to train your whole body in a balanced manner, accounting for the correct amount of rest for muscle groups to recover and prevent fatigue or injury. This ensures effective progression each week as well as preparation for the second trimester.

Pregnancy: Trimester 2

For many this is the trimester where morning sickness tends to subside and you start to really get your energy back, so if you haven’t managed to form a proper exercise routine until now, that is absolutely fine and it is not too late!
The second trimester is a great time to continue to strengthen your body in preparation for the more physically demanding third trimester and also a great time to practice mindful and deep core movements to maintain core function and decrease chances DR (Diastasis Recti) postpartum.

All exercises in this programme consider the changes that your body goes through at this stage and adjust to accommodate:
• Growing pressure on your abdominal midline.
• The exclusion of exercises lying flat on your back to prevent any pressure your growing belly may place on your vena cava (heart chamber) which may obstruct blood and therefore oxygen flow to you or baby.

Programme Details
• Programme duration: 12 weeks
• Workout duration: 30 – 45 minutes
• Workouts per week: 4
• Equipment needed: Loop band, power band, exercise ball, Pilates ball, yoga mat
Read more about the required equipment here

Recommended workout split:
• 4 day workout week: Monday, Tuesday, Thursday, Friday (two days on, one day off, two days on, two days off)
Every workout within the programme is carefully considered to train your whole body in a balanced manner, accounting for the correct amount of rest for muscle groups to recover and prevent fatigue or injury. This ensures effective progression each week as well as preparation for the third trimester.

Pregnancy: Trimester 3

Exercising through your third trimester is a great way to alleviate pregnancy related symptoms and maintain your health right up until and in preparation for birth.

All exercises in this programme consider the changes that your body goes through at this stage and adjust to accommodate:
• Relaxin being at a high during the third trimester as your body prepares for birth, causing joints and ligaments to be looser than before, increasing your risk of injury.
• The exclusion of exercises lying flat on your back to prevent any pressure your growing belly may place on your vena cava (heart chamber) which may obstruct oxygen flow to you or baby.

Programme Details
• Programme duration: 12 weeks
• Workout duration: 30 – 45 minutes
• Workouts per week: 3 – 4
• Equipment needed: Loop band, power band, exercise ball, Pilates ball, yoga mat
Read more about the required equipment here

Recommended workout split:
• 3 day workout week: Monday, Wednesday, Friday (one day on/one day off/two days off)
• 4 day workout week: Monday, Tuesday, Thursday, Friday (two days on, one day off, two days on, two days off)
Every workout within the programme is carefully considered to take into account training your whole body in a balanced manner, while accounting for the correct amount of rest for muscle groups to recover and prevent fatigue or injury, ensuring effective progression each week as well as preparation for birth and postpartum.

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Postpartum Programme

We understand what a challenge it can be trying to find your feet with an exercise routine postpartum, which is why this programme has been specifically designed to be completed in the comfort of your own home in a minimal amount of time and with minimal equipment.

Our postpartum programme is a specialized 12 week recovery programme focussed on restoring your core function while helping you return to exercise in a safe, considered and professionally guided manner. Our lactation recipes also help to replenish and support your workout and breastfeeding journey.

An important note:
It is important to get your doctor’s green light before proceeding with exercise postpartum and we would highly recommend booking an appointment with a pelvic physio for a full assessment. Our programmes have been approved and recommended by many health professionals, but it’s important to note that every birth story is different and therefore requires individual attention and assessment.

Postpartum checklist before returning to exercise:
• Doctor’s green light to exercise.
• Pelvic physio assessment.
• Some kind of sleep routine, even if broken.
• Nutritional routine to support breastfeeding – see our lactation recipes.
• Breastfeeding routine.
• Mental & emotional state.

Read more about each of these points here

Programme focus points:

Weeks 1 – 2:
• Abdominal rehab and light cardio
• *3 short workouts / week and cardio is simply a stroller walk.

Weeks 3 – 4:
• Abdominal rehab & light cardio
• Lower body & abdominal rehab
• Upper body & cardio
• *3 short workouts / week

Weeks 5 – 12:
• 4 workouts per week
Primary focus being around adding in progressive abdominal rehab exercises and the integration of more focused muscle group splits in order to help you work towards being able to embark on one of our Beginner Programmes or Fitness Programmes by the end of the Postpartum Programme.

Programme Details
• Programme duration: 12 weeks
• Workout duration: 30 – 45 minutes
• Workouts per week: 3 – 4
• Equipment needed: Loop band, power band, exercise ball, Pilates ball, yoga mat
Read more about the required equipment here

Recommended workout split:
• 3 day workout week: Monday, Wednesday, Friday (one day on/one day off/two days off)
• 4 day workout week: Monday, Tuesday, Thursday, Friday (two days on, one day off, two days on, two days off)

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Core Restore Programme

It’s a common misconception that unless newly postpartum, it is too late to restore your core strength or address an abdominal separation. Our core restore programme is here to assure you that it is never too late and it is always the perfect time to work on strengthening your deep core and most importantly, function.

Who is Core Restore for?
Our core restore programme has been designed specifically for women wanting to address an abdominal separation or injury. Whether a new mom, a few years into motherhood or battling with an abdominal separation injury (DR), this programme has been carefully designed to help you restore deep core strength in a safe and considered manner to help you develop the strength and function needed to move onto more progressive exercises safely and without further injury.

An important note: If deep core healing and function is not properly addressed first, you can cause more injury starting with more progressive movements.

Programme Details
• Programme duration: 6 weeks
• Workout duration: 20 minutes
• Workouts per week: 2 – 3
• Equipment needed: yoga mat, Pilates ball, dumbbell
Read more about the required equipment here

Recommended workout split:
These workouts are great to incorporate alongside other workouts, a walk or cardio session. It’s important to notice that the goal of this programme is very specific and has only been designed with the sole purpose of restoring core strength and function, which is why it would be recommended to do it in conjunction with one of our other programmes, such as our Beginner Programmes.