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Coach pick

Balanced HIIT

Full-body intervals rotating squat, hinge, push, pull, core, and cardio.

30 min · Medium · Full warm-up

Kitchen

Fuel

Build a plate

Pick foods you like, or tap what is in the fridge. Forge builds meals, snacks, and a shopping list.

Recent sessions

Kitchen

Meals only use foods you pick. We will not invent extras.

Eating style

Foods you like

This week

Fridge first

Meals you can make from fridge items. One missing item is a gap, not a random substitute.

Shopping list

Cross off what you already grabbed.

This is everyday meal planning, not medical nutrition advice.

Duration

60min

Effort

Warm-up & cooldown

Warm-up

Cooldown

Workout style

Session notes

Your workouts

Warm-up 60:00 left
READY
00:40

Two-Hand Swing

Crisp hip snap, floating bell

Movement
Start · Work · Finish
Start
Start, work, and finish positions
0%

Space play/pause · ← → skip · S sound · V voice · F wide

Effort
6–7
Focus
Working
Block
1 / 12
Cue

Hinge, hike, then stand tall and let the bell float.

Do
    Avoid
      Easier

      Harder

      Session complete

      Strong work.

      Time
      60:00
      Work
      42:00
      Blocks
      24