Train at home. Learn to move well.
Corebound is home training for everyday adults: six follow-along video programs, clear form guides for every move, and practical healthy-living basics. Beginner friendly, never dumbed down.
- 3 days a week
- About 25–45 min
- Easier and harder options
A real frame from the Weights program Everything you need on one screen
Each session is a complete follow-along video. You don't have to plan sets, watch a clock or guess at form. Just press play.
Press play, follow along
Warm-up, timed work and rest, and cool-down are all built in. The screen shows what's now, what's next and how long is left.
A clear target every week
Each video shows that week's rep or time target, so you always know what "good" looks like today.
Options for every level
Every move has an easier and a harder version. Start where you are, then level up one move at a time.
Technique first
Form cues on screen, plus a written guide for every key move with setup, common mistakes and safety notes.
One simple 4-week cycle
Pick a program
Choose by the equipment you have and what you want to work on. No gear at all? Three programs need none.
Train 3 days a week
Play the Day 1, Day 2 and Day 3 videos each week and beat the on-screen target. Same videos, a new goal every week.
Test, then level up
Week 4 is lighter and ends with a Test Day (Weights uses a deload week). Then start the next cycle a step harder.
Six programs, one simple structure
From no-equipment cardio to dumbbell strength, every program runs 3 days a week on a 4-week cycle.
- Bench + dumbbells
- 3 days/week
- 42–43 min
Weights
Classic dumbbell strength training with a flat bench. No rack, no barbell.
View program
- Bench + dumbbell
- 3 days/week
- 24–37 min
Calisthenics
Bodyweight skills with a bench and a dumbbell. Learn the patterns, then level them up.
View program
- No equipment
- 3 days/week
- 34–40 min
No-Equipment
Just you and the floor. Strength, cardio and core with zero gear.
View program
- No equipment
- 3 days/week
- 33–41 min
Walk at Home
Low-impact indoor walking workouts. One foot always on the floor, no jumping.
View program
- None (dumbbell optional)
- 3 days/week
- 36–41 min
Standing Abs & Core
Core training on your feet: rotation, anti-rotation, posture and balance.
View program
- Bench + dumbbells
- 3 days/week
- 32–40 min
Bench Glutes & Legs
A focused lower-body program built around one flat bench and a pair of dumbbells.
View program
Meet Coach Cole
Coach Cole is Corebound's animated coach. He guides every follow-along video, demonstrating each move on a clean screen while the timer, your target and the key form cues sit right beside him.
- See the whole movement. Cole shows the setup, the range and the tempo of every exercise, from the side or the front, whichever shows the move best.
- The same form, every rep. He's an animation, so the demo never gets tired or sloppy, and you can match him rep for rep.
- Tips in the Technique Library. Look for "Cole's tip" in each form guide: one practical cue to make the move click.
Coach Cole is a cartoon character, not a real person or a certified professional. The programs and guides are educational content, not personal or medical advice.
Learn the moves before you load them
Step-by-step form guides for 43 moves used across the programs, with common mistakes, easier and harder options, and safety notes.
The habits around your workouts
Short, practical articles on sleep, eating, everyday movement, recovery and building a habit, based on Canadian public health guidance.
How much movement do adults need?
A plain-language walk through Canada's 24-Hour Movement Guidelines for adults: activity, strength training, sitting time and sleep, and how a Corebound week fits.
Read articleSleep basics
How much sleep adults are advised to get, and simple sleep-hygiene habits from Canadian public health guidance that support your training week.
Read articleProtein and eating basics
A simple, no-diet approach to eating well while you train: the food guide plate, protein foods, water and everyday habits from Canada's food guide.
Read articleTrain with Corebound on YouTube
Every Corebound program is a set of follow-along videos: press play, follow Coach Cole and the timer, and you're done. Subscribe at @CoreboundFitness so the next session is always one tap away.