Hotter track · 100 day challenge

Tone 100: A 100 day strength training challenge

$9.99 to unlock Your first pack is on us.

Tone 100 is about getting stronger at home and building easy habits around protein, vegetables, sleep and stress. Every day you walk or move for 20 minutes on top of that day's task. The first week covers your first two strength sessions, mapping a 20 minute walking loop, learning the hip hinge and building a plate with protein and vegetables. No counting, no rules, no appearance scores.

Daily workload: 3 daily goalsDaily core: Do today's session or recovery
Difficulty: Steady

Example: a sample day

Day 1: what a day looks like

Daily core Take an easy first walk or mobility flow Today's version of the daily core
Task 2 Record a comfortable progress check
Task 3 Start a training log in a notebook or notes app

Need a lighter day? Can't fit it in today? Use a Rest Day: your streak is kept and the day waits for you.

Free preview

Preview the first 7 days

Every day has 3 goals: your daily core (the same every day), Task 2 and Task 3, each with a short why. Open a day to read all three.

- Daily core Today's version of the daily core
  Take an easy first walk or mobility flow
  Gentle first day. Walk at an easy, chatty pace for 10 minutes, outdoors or around your home, or do the mobility flow from the pack guide slowly, about 8 minutes. Nothing should feel strained.
  Why: One planned session or recovery each day builds strength, stamina and balance while leaving time to recover.
- Task 2
  Record a comfortable progress check
  After today's easy session, write your starting point at the top of your training log: energy from 1 to 5, how rested you feel, and how the walk or flow felt. There is nothing to compare yet; later check ins compare with this note. No weight, measurements or photos are needed.
  Why: A first note on energy and how movement feels gives you a starting point that is not about numbers.
- Task 3
  Start a training log in a notebook or notes app
  Make three headings: circuits, conditioning and easy days. Under each you will write the date, what you did, the version of each move and one word for how it felt. Put your Day 1 starting point at the top.
  Why: A simple log tells you when a move is ready to progress and gives you something real to compare on review days.
- Daily core Today's version of the daily core
  Do Circuit A for the first time
  Warm up for 5 minutes with marching, arm circles and hip circles. Then do Circuit A from the pack guide: sit to stand or squat, wall push up, glute bridge, dead bug and 30 seconds of marching. Do 8 controlled reps of each, 2 rounds, resting 60 to 90 seconds between rounds. Choose the easier version of anything that feels shaky.
  Why: One planned session or recovery each day builds strength, stamina and balance while leaving time to recover.
- Task 2
  Learn the controlled rep
  Read the How to progress section in the pack guide. Write in your log what controlled means for you: same speed, same shape, about two good reps left at the end of a set.
  Why: Knowing what controlled means is how you will decide when to progress.
- Task 3
  Write each move and version in your log
  Note the version you used, the reps and one word for how it felt, like smooth, shaky or easy.
  Why: Your next Circuit A starts from this note instead of a guess.
Take care: New moves today. Use the easier versions, and stop any move that causes pain, dizziness or feeling unwell.
- Daily core Today's version of the daily core
  Try your first brisk walk intervals
  Walk easy for 5 minutes, then do 4 rounds of 1 minute brisk walking and 2 minutes easy walking, then walk easy for 3 minutes. Brisk means you breathe harder but can still talk in short sentences. Indoors, march in place with the same timing. Easier version: make the brisk minutes only a little quicker than usual. Indoors works in a hallway or living room with nothing to trip on.
  Why: One planned session or recovery each day builds strength, stamina and balance while leaving time to recover.
- Task 2
  Learn what brisk feels like
  Read the cue: brisk means breathing harder but still able to talk in short sentences. Write it in your log before today's walk.
  Why: A clear sense of brisk keeps conditioning moderate.
- Task 3
  Log your first interval walk
  Write the rounds, how brisk felt and how you felt afterward. Add a backup indoor spot for bad weather.
  Why: Your Day 3 note is what you will compare with on Day 50.
Take care: New activity today. Slow down if you cannot talk in short sentences, and stop for chest pain, dizziness or feeling unwell.
- Daily core Today's version of the daily core
  Learn Circuit B at an easy pace
  Warm up for 5 minutes. Then do Circuit B from the pack guide: supported split squat with a fingertip on a wall, hip hinge with hands on hips, floor W arm lift (or a band pull apart if you own a band), side plank on knees and calf raises with a hand on the wall. Do 8 reps or 15 seconds each side, 2 rounds, resting 60 to 90 seconds between rounds.
  Why: One planned session or recovery each day builds strength, stamina and balance while leaving time to recover.
- Task 2
  Learn the supported split squat
  Read the cue: fingertip on a wall, front heel down, lower straight down a short way. Write it in your log before today's circuit.
  Why: A clear setup keeps one leg work steady.
- Task 3
  Log your first Circuit B
  Write each move, its version, reps and one word for how it felt.
  Why: Your Day 4 note is what you will compare with on Day 25.
Take care: New moves today. Keep the split squat shallow and stay beside the wall. Stop for pain, dizziness or feeling unwell.
- Daily core Today's version of the daily core
  Try your first mobility and balance session
  Do the easy movement session from the pack guide. Mobility flow, about 8 minutes: cat cow, hip circles, open book rotation, ankle circles and a calf stretch at a wall, 5 to 8 slow reps each. Then balance beside a wall with a fingertip on it: feet together, heel to toe, then one foot, 20 seconds each, both sides.
  Why: One planned session or recovery each day builds strength, stamina and balance while leaving time to recover.
- Task 2
  Learn why easy days matter
  Read the Easy movement and balance section in the pack guide. Write one line on why easy days sit between circuits.
  Why: Knowing the purpose keeps easy days easy.
- Task 3
  Write down where you feel stiffest
  One or two spots is enough, like hips, upper back or ankles.
  Why: Knowing your stiff spots tells you where to spend an extra minute on easy days.
Take care: Keep a fingertip on the wall for every balance hold, and stop if you feel dizzy.
- Daily core Today's version of the daily core
  Try six rounds of indoor low impact cardio
  March in place for 3 minutes to warm up. Then do 6 rounds of 30 seconds on and 30 seconds easy marching, rotating step touch, low knee lifts, standing arm punches and heel digs. Finish with 2 minutes of slow marching. Easier version: smaller steps, slower arms and longer easy parts.
  Why: One planned session or recovery each day builds strength, stamina and balance while leaving time to recover.
- Task 2
  Learn low impact cardio
  Read the rule: keep one foot on the floor, and use smaller steps and slower arms for the easier version. Write it in your log.
  Why: Low impact moves raise your heart rate while being kind to joints.
- Task 3
  Make a short upbeat playlist for cardio days
  About 15 minutes of songs that make you want to move.
  Why: Music you like makes conditioning days feel more like fun.
- Daily core Today's version of the daily core
  Take a gentle mobility day
  Lighter day. Do 8 minutes of the mobility flow from the pack guide at a slow, comfortable pace.
  Why: One planned session or recovery each day builds strength, stamina and balance while leaving time to recover.
- Task 2
  Learn how to plan a week
  Read the guide note to keep a non circuit day between circuits. Write that rule in your log.
  Why: Planning around recovery keeps your sessions sustainable.
- Task 3
  Plan next week's sessions
  Pencil in your circuit, conditioning and easy days around your schedule, with a non circuit day between circuits.
  Why: A plan makes next week easier to start.

The other 93 days unlock when Tone 100 is yours.

Join the waitlist now

The app launches December 15, 2026. Join the waitlist before then and the Early Adopter badge is yours. The group starts Day 1 on January 1, 2027, and you can start earlier if you like. Sign up after launch and Tone 100 is ready when you are. Your first pack is on us.

How Tone 100 works

What you do each day
3 goals a day. Your daily core, Do today's session or recovery, is the same every day. The other two are new each day: Task 2 builds the habit and Task 3 adds a different angle. Each one comes with a short why.
Time and effort
Most days fit around a normal day, all 3 goals together. Some days are lighter, and nothing needs to happen at a set time.
Difficulty and pace
Steady. Small daily steps that grow a little each week. Some days ask a bit more. Milestone badges at 10, 25, 50 and all 100 fully completed days mark how far you came.
Easier alternatives and rest days
Most goals have an easier alternative. “Choose an easier alternative” puts it in its place, and it counts the same as the original goal: the same square, streak and rewards. A rest day protects the streak on days life happens.
Pausing or switching
With another challenge going, you can pause this one any time. Resume later and you pick up on the same day you left. Remove it instead and your history stays: ticks, notes and photos. You always keep at least one challenge going. Up to 3 packs can be active at once, your main challenge included. Active and scheduled packs count; paused, finished and not started ones don't. You can own as many packs as you like and start them later.
What you own
Unlock Tone 100 on its own ($9.99 or a free credit) and it's yours forever, to replay any time. All Access opens every pack while you're subscribed. Credits never expire, so use them when you're ready.

Pack guide

Circuit A

Warm up 5 minutes: march in place, arm circles, hip circles. Then do each move in order: squat (easier: sit to stand from a sturdy non wheeled chair set against a wall), wall push up, glute bridge, dead bug (easier: heel taps on your back) and 30 seconds of marching. Start with 8 controlled reps of each, 2 rounds, resting 60 to 90 seconds between rounds. About 15 to 20 minutes.

Circuit B

Warm up as for Circuit A. Then: supported split squat with a fingertip on a wall (easier: shorter range), hip hinge with hands on hips, back and arm move (floor W arm lift lying face down; band pull apart if you own a band; one arm dumbbell row with your free hand on your thigh if you own a dumbbell), side plank on knees (easier: side lying leg lift) and calf raises with a hand on the wall. Start with 8 reps or 15 seconds each side, 2 rounds, 60 to 90 seconds rest.

Conditioning

Walk intervals: walk easy 5 minutes, then rounds of 1 minute brisk and 2 minutes easy, then 3 minutes easy. Start with 4 rounds. Brisk means breathing harder but still able to talk in short sentences. Indoor cardio: march 3 minutes, then rounds of 30 seconds on and 30 seconds easy marching, rotating step touch, low knee lifts, arm punches and heel digs, keeping one foot on the floor. Start with 6 rounds. Easier version: slower pace, fewer rounds, longer easy parts.

Easy movement and balance

Mobility flow, about 8 minutes: cat cow on hands and knees, hip circles, open book rotation lying on your side, ankle circles and a calf stretch at a wall, 5 to 8 slow reps each. Balance, about 4 minutes, beside a wall with a fingertip on it: feet together, heel to toe, then one foot, 20 to 30 seconds each, both sides. Lighter days use the flow slowly, gentle stretches or an easy walk.

How to progress and recover

Progress only when the current version feels controlled across two sessions, never because of the day number. Change one thing: add 2 reps, add a round, add one interval, or move one move to its next version (sit to stand, squat; wall push up, knee push up, full push up; supported split squat, unsupported). Upper limit: 3 rounds of 12 reps, 8 walk rounds, 12 cardio rounds. Stop each set with about two good reps left. Keep a non circuit day between circuits.

Sources: American College of Sports Medicine, Resistance training guidelines update 2026 (opens in a new tab); NHS, Strength exercises (opens in a new tab); British Heart Foundation, Strength exercises you can do at home in ten minutes (opens in a new tab)

Earn 4 milestone badges

10, 25, 50 and all 100 fully completed days of Tone 100: your first achievement, then bronze, silver and gold. Days finished late count too.

Tone 100 0 of 4

Who it's for

Is Tone 100 for you?

For anyone who wants a balanced routine of strength, walking and simple meals, at any level. It's general fitness guidance, not medical or nutrition advice, so check with a doctor first, especially with a history of disordered eating.

Short strength circuits, conditioning and easy movement days that keep things varied.

What the 100 days cover

Home strength with swaps
A daily 20 minute walk
Protein and vegetable plates
Sleep and stress habits
Learning the hip hinge

Price and credits

What it costs

This pack: $9.99 once. All 100 days. That pack, owned forever.
Free credit: Your first pack is on us: every new account gets one free specialty credit for any pack, and it never expires. Use it here and it costs nothing.
Hotter bundle: $29.99 once. Own every pack currently available in this track, plus any new packs released in this track during the 12 months after purchase. All packs unlocked during that period remain yours forever. Packs released afterward are sold separately.
All Access: $39.99 a year (7 days free, then $39.99/year unless canceled), or $4.99 a month with no free trial. Every current and newly released standard pack while you're subscribed. Access ends when your subscription ends. Packs you own stay yours.

Questions

Good to know

Does Tone 100 count calories?

No. There's no counting, no rules and no appearance scores. The app never counts calories, and the free Fitness log tracks strength and progress only.

Is it okay for beginners?

Yes. The strength training has swaps for every level, and the daily core is 20 minutes of walking or any movement you enjoy.

How long does each day take?

The daily core is 20 minutes of walking or movement, on top of that day's task.

Is this medical or nutrition advice?

No. It's general fitness guidance. Check with a doctor before starting, especially with a health condition, pregnancy or a history of disordered eating, and stop if something hurts.

How much does Tone 100 cost?

Tone 100 is $9.99 once: that pack, owned forever. Every new account also gets one free specialty credit, so you can unlock one pack like this one at no cost. The Hotter bundle is $29.99 once: own every pack currently available in this track, plus any new packs released in this track during the 12 months after purchase. All packs unlocked during that period remain yours forever. Packs released afterward are sold separately. All Access Yearly is $39.99 a year (7 days free, then $39.99/year unless canceled), or All Access Monthly is $4.99 a month: every current and newly released standard pack while you're subscribed. Access ends when your subscription ends. Packs you own stay yours.

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