Ritual can deliver results for everyone from fitness dabblers to seasoned athletes. While all will benefit, we created Ritual to help parents struggling to get their workouts in and wanting support on implementing healthy lifestyle habits for their families.

It is a complete health program whether you workout at home or at the gym, solo or with your family. And if you’ve done competitive programs in the past and are looking for something more lifestyle-based this is it.

Starting the Ritual 365 program is all about gradual progression and building sustainable habits. Begin with the "short snack" workouts—quick, no-equipment exercises that fit seamlessly into your day. These are designed to ease you into a consistent routine while delivering immediate benefits. Once you feel confident, incorporate the "finisher" workouts to challenge yourself further and round out your sessions. Over time, you can add the main HIIT workouts, which bring the program's full intensity and effectiveness into your fitness journey. This step-by-step approach ensures you're not overwhelmed and helps create a lasting commitment to your health and well-being.

You can use any size! Don’t let the idea of having the "right size" dumbbells keep you from getting started. With that in mind, it is helpful to have two pairs: a medium/light pair that you can use for 5+ bicep curls and a heavy pair that you can pick up off the floor and jump to your shoulders. We encourage you to go by feel, but if you prefer exact numbers, here is some additional guidance:

We worked out throughout the lockdown with a limited collection of dumbbells; however, we have since gotten a full set ranging from 5-50 and love the options it provides. A good workout plan, dumbbells, and a nice kitchen knife are three of the greatest tools you can acquire for changing your health and fitness. You can buy a large set upfront, build your collection over time, or keep an eye out for used ones (ah, the satisfaction of a good deal while keeping them out of landfills).

Use any dumbbells you have access to; however, we are big fans of the rubber hex dumbbells. The rubber hex provides great stability for some of our movements and is kind to floors. Our all-time favorites are from ROGUE Fitness; however, they come with a premium price tag. Often, there are local dealers that will save you loads on shipping. Try looking up CrossFit equipment suppliers near you. Our next pick is PRx Performance for their storage solutions for home, which are the best we have found, and the dumbbells are still good.

Side note: If you plan to order workout equipment online, shipping often becomes very substantial. We find it more economical to save up and do a big order than to piecemeal things together, unless you can find deals on shipping. Consider finding a cheap/used pair while saving up for a larger order. Be mindful that in our experience, dumbbells found at local sporting stores often do not hold up. The rubber heads often start to spin off or the handles bend.

You are in the right place! The hardest part is often just getting started and building the habits of movement. Don't get caught up on particular weights or even rep counts or times. Use the program as a guideline you can customize, and over time you will get closer to being able to do the workout as written.

Consider starting with our daily Movement Snacks: they take about 5 minutes and will slowly introduce you to the movements. For Main, our premier daily workout track, we provide a beginner variation as well. Consistency is where the magic happens, and perfection is the enemy of good enough. We are proud of you for embarking on this journey. You can do it!

We provide a fully loaded version of the daily workouts. This variation assumes you have access to additional equipment. Feel free to mix the fully loaded version with the standard version to find something that fits your needs and equipment. Be sure to check out the Finisher track as well, which has accessory work to keep you well-rounded and improve joint health and muscle size. It is based on hypertrophy training, utilizing light weights and higher reps.

In full honesty, though, this programming is not written as a training program for competitive athletes, be it in bodybuilding, strength, or CrossFit. There are many programs out there to fulfill these needs. Our desire was to help busy people achieve excellent fitness with limited equipment and space.

Ritual365 provides online workout programming, videos, and daily lesson plans. For our premier track, Main, we provide the program and a video with demonstrations, explanations, and coaching advice. Main is not a follow-along, since it might limit your progress as you get fitter. Our goal is to give you the tools guide yourself through it safely and effectively.

We do provide daily follow-alongs for our Movement Snacks, though, which are 5-minute workouts/warmups. So you can do them in real time right along with the coaches.

Consistency is key, so we have provided you with a daily Movement Snack track that only takes 5 minutes. From there, our main Main track will take about 20 minutes to complete. We suggest adding 10 minutes to warm up and at least 5 minutes to cool down as well. For extra credit, our daily Finisher track provides accessory movements and an additional 10-30 minutes of kick-assery.

The way we personally use the program is to dedicate an hour to the workout, starting with the Movement Snack as a framework for the warmup. We then perform the daily Main workout. And finally, we try to get in as much of the accessory Finisher workout as we can to fill up the 1 hour. For the maximum benefit we recommend dedicating 45 to 90 minutes at least a few times a week.

Anything is better than nothing, and if you are working to improve your fitness, don’t let perfection become the enemy of good enough. Consistency is key. Come up with a frequency that seems sustainable for the long haul, and let that be your foundation. If you only work out twice a week for the next year, that's 110 workouts! There's no way that won't have a positive impact. And if you combine that with improving just one meal a day on weekdays... that's 260 meals a year. Small changes can be powerful!

We find that the most progress and best results are seen with 3-5 days per week. Feel free to mix the tracks up as you progress. You could do the main workout (Main) 2-3 times a week and just the accessory workouts (Finisher) 1-2 times per week. Over time, you could do more Main days, and add the Finisher to build a longer session.

These workouts can be done in less space than you think. If you can lay down and stretch your arms out to the side, and over your head, you should have enough space to do the majority of our workouts. If space is occasionally a concern, our Movement Library offers variations for all movements to customize them to your needs.

We provide variations to mix up each day's workouts, including a beginner and fully loaded version. In addition, we have built an extensive Movement Library with alternates and variations for each movement. If you need more assistance on how to modify these workouts, you can schedule a 1:1 call or Zoom with James or Amy to strategize together. Send us an email for pricing and to schedule, as we work on building this scheduling feature into our website.

Ultimately, we can't stress enough that the goal is to cultivate the habit of moving, and embracing the journey. Feel free to swap any movement for something you know, if that makes the difference between skipping the workout and completing it.