Welcome to your training.
Here’s what’s happening with your fitness today.
Full Body Strength
A balanced strength session with a short core finish.
Weekly targets
This week
Training overviewRecent activity
Training areas
One platform for different fitness goals, sports, training styles and environments.
Strength training
Progressive resistance training for strength and everyday performance.
Bodybuilding
Hypertrophy-focused training for muscle growth and physique goals.
Powerlifting
Squat, bench and deadlift-focused strength foundations.
Olympic lifting
Strength, mobility and technique foundations for explosive lifting.
Running & walking
Walking, walk-run plans, easy runs, intervals and endurance.
Cycling
Cadence, tempo, interval, endurance and recovery rides.
Rowing
Steady rowing, intervals and general rowing-machine conditioning.
Swimming
Pool endurance, interval structure and fitness support.
HIIT & circuits
Short, scalable interval and circuit-based conditioning.
Mobility & flexibility
Shoulder, hip, ankle and spine mobility plus stretching.
Yoga
Balance, mobility, breathing and mindful movement.
Pilates & barre
Core control, posture, balance and muscular endurance.
Home workouts
Bodyweight and small-equipment sessions without needing a gym.
Outdoor & hiking fitness
Walking, hills, endurance and general outdoor preparation.
Gymnastics & calisthenics
Handstands, L-sits, pull-ups, rings and body-control progressions.
Climbing preparation
Grip, pulling strength, mobility and general climbing support.
Parkour foundations
Strength, landing control, mobility and movement preparation.
Football conditioning
Running capacity, lower-body strength and repeated-effort fitness.
Basketball conditioning
Strength, repeat efforts, jumping preparation and mobility.
Tennis / racket fitness
Movement, rotation, shoulder capacity and general conditioning.
Martial arts fitness
Strength, conditioning, mobility and non-contact fitness support.
Abs & core
Core strength and sensible guidance around abdominal definition.
Weight management
Training, nutrition and trend tracking without crash-diet mechanics.
General fitness
A balanced mix of strength, cardio, mobility and core.
Workouts
Choose a guided session and record it straight into your dashboard.
Full Body Strength
Squat, push, pull, hinge and core in one complete session.
Cardio Builder
Intervals and steady efforts to improve work capacity.
Core Strength
Loaded and bodyweight core work for stronger abs and trunk control.
Handstand Practice
Line drills, toe pulls and balance attempts with supporting core work.
Cycle Intervals
Cadence, tempo and hard efforts with built-in recovery.
Mobility Reset
Shoulders, hips, ankles and spine in a short recovery session.
Classes & sessions
Future live, recorded and partner-led classes across the fitness catalogue.
Full Body Strength
Coach-led resistance session with scalable exercises.
Mobility Flow
Low-impact flexibility and mobility session.
HIIT Express
Short interval class with lower-impact alternatives.
Handstand Basics
Foundational handstand shapes and wall progressions.
Cycle Intervals
Guided interval ride with recovery blocks.
Core Strength
Focused abdominal and trunk-strength session.
Your class reservations
Demo bookingsMy programme
Generate a weekly plan around your goal, time and equipment.
Programme settings
General fitness · Intermediate
Full Body
3 × 10 · Lower body
3 × 8–12 · Upper body
3 × 8/side · Lower body
3 × 10 · Back
3 × 12 · Glutes
3 × 30 sec · Core
Cardio + Core
3 × 8–12 · Upper body
3 × 8/side · Lower body
3 × 10 · Back
3 × 12 · Glutes
3 × 30 sec · Core
3 × 10 · Lower body
Full Body
3 × 8/side · Lower body
3 × 10 · Back
3 × 12 · Glutes
3 × 30 sec · Core
3 × 10 · Lower body
3 × 8–12 · Upper body
Mobility
3 × 10 · Back
3 × 12 · Glutes
3 × 30 sec · Core
3 × 10 · Lower body
3 × 8–12 · Upper body
3 × 8/side · Lower body
Gymnastics & calisthenics
Track skill progressions rather than only counting workouts.
Your skills
Handstand pathway
Prerequisites and progressions1. Wall line
Build a straight body line and a comfortable inverted position.
2. Toe pulls
Briefly leave the wall while maintaining stacked shoulders and hips.
3. Freestanding balance
Short balance attempts with controlled exits.
Core & compression
Hollow-body, pike compression and shoulder strength.
Abs & core
Build the muscle, understand what affects visibility, and follow a sensible core plan.
What actually matters
Make exercises harder over time rather than doing endless easy repetitions.
Train more than your abs so you build and retain muscle across the body.
If fat loss is appropriate, use a modest sustainable calorie deficit. You cannot spot-reduce stomach fat.
Visible abs are not required for health, and genetics affect how they appear.
Core session
Outdoor tracking
Track a walk, run, cycle or hike with live device location while the web app is open.
Live route
OpenStreetMap map tiles · updates as your location changes
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Activity controls
Outdoor history
Food & nutrition
Simple meal logging to support your training. It doesn’t need to take over the whole app.
Nutrition summary
kcal logged
Meal log
Saved on this deviceBody & measurements
Track trends such as weight and measurements without making weight the centre of fitness.
Add check-in
Measurement history
Progress
Your completed sessions, minutes, skills and targets in one place.
Workout history
Recovery & habits
Sleep, hydration, mobility and easy movement all affect how training fits together.
Ready for normal training
Consider an easier session and prioritise recovery.
Today's check-in
Sleep
Record approximate hours slept.
Hydration
Simple daily water check.
Mobility
Short stretching or mobility session.
Easy movement
Walk or low-intensity recovery activity.
Trainer sessions
This area is structured for future one-to-one or group coaching sessions.
Train live with a coach.
Later, this can support trainer profiles, availability, bookings, payments, live video sessions, session notes and programme updates. The browser app is already laid out with a place for it.
Strength coaching
Technique review, programme changes and progressive overload planning.
Gymnastics skills
Handstand, L-sit, pulling strength and movement progression coaching.
Core & conditioning
Build a core programme and improve general conditioning safely.
Your requested sessions
Demo records on this deviceTargets & awards
Create your own fitness targets, track them from the dashboard and unlock achievement badges as you progress.
Create a target
Saved on this deviceYour targets
Award badges
Badges unlock automatically from your activityFirst Step
Complete your first workout.
Keep training to unlockFive Strong
Complete 5 workouts.
Keep training to unlockTen Sessions
Complete 10 workouts.
Keep training to unlockCentury Club
Record 100 active training minutes.
Keep training to unlock500 Minute Club
Record 500 active training minutes.
Keep training to unlockSkill Starter
Log your first gymnastics practice.
Keep training to unlockSkill Builder
Log 5 gymnastics practices.
Keep training to unlockHandstand Progress
Reach 60% on the handstand pathway.
Keep training to unlockThree-Day Streak
Train on 3 consecutive days.
Keep training to unlockSeven-Day Streak
Train on 7 consecutive days.
Keep training to unlockFirst Meal Logged
Add your first meal to the nutrition log.
Keep training to unlockGoal Getter
Complete your first custom target.
Keep training to unlockFresh Air
Complete your first tracked outdoor activity.
Achievement earnedFive Kilometres
Record at least 5 km across outdoor activities.
Keep training to unlockNearby fitness
Use the user’s location to discover fitness centres nearby. Real partner status would come from your future partner database.
Nearby places
Location requiredYour area
Location accuracy ±55 mGym memberships
A future marketplace where partner gyms and studios can sell memberships and passes inside the platform.
North Gym
Strength, cardio, machines, functional area and classes.
Form Studio
Small-group strength, Pilates, mobility and conditioning.
AnyHour Fitness
24-hour weights, cardio and functional training.
Commercial model later
Partner inventory
Gyms publish membership types, prices, joining fees and passes.
Web checkout
Users purchase in the web app and receive confirmation/access information.
Partner revenue
The platform can support agreed referral, commission or reseller models.
Partner offers
A future commercial area for gyms, studios, trainers, fitness events and other approved partners.
Gyms
Memberships, passes, trials and location offers.
Studios & classes
Yoga, Pilates, cycling, strength and specialist classes.
Trainers
One-to-one sessions, consultations and programme reviews.
Events
Runs, workshops, challenges and community fitness events.
Future partner portal
Onboarding
Verified businesses create listings and add products or services.
Offer management
Control pricing, dates, limits and eligibility.
Reporting
Track bookings, memberships sold and commercial performance.
Challenges
Optional challenges for members who like goals, streaks and events.
150-minute week
Reach 150 active minutes this week.
4-workout week
Complete four structured workouts.
Mobility streak
Complete five mobility sessions.
Joined challenges
Notifications & install
Control reminders and install Sousa Murray Fitness to the Home Screen as a web app.
Notification preferences
Install Sousa Murray Fitness
Host these files over HTTPS, then users can add the site to their Home Screen. On supported browsers an install prompt is available. On iPhone/iPad, users can use Safari’s Share menu and choose Add to Home Screen.
Profile & settings
Personal details used to personalise the dashboard.
Member
Sousa Murray Fitness training account