30-Day Programme
Sofa to Studio
A complete beginner's transformation — from your living room to the studio floor
90 days access from purchase date
The Science of Moving Together
Your body is built for community
Before anything else — here's why we built this programme the way we did. Neuroscience tells us something remarkable — when we move in synchrony with other people, something measurably different happens in the brain and body. Mirror neurons fire. Oxytocin is released. Pain tolerance increases. Effort feels easier. Mood lifts higher.
Researchers at Oxford found that people working out in groups had significantly higher pain thresholds than those training alone — not because they were fitter, but because coordinated movement with others triggers the same neurochemical bonding response as physical touch. Your nervous system, quite literally, needs this.
We also know that walking into a studio for the first time can feel genuinely daunting. Not because you don't want to be there. But because standing in a room full of strangers in your leggings, when you're not yet feeling strong or confident in your body, takes a kind of courage that nobody really talks about. Sofa to Studio is designed to build that confidence first. So that by the time you walk through that door, you feel like you belong there.
Sofa to Studio is 30 days. By design. We're not building another app you scroll through forever. We're building a bridge — from your sofa to a studio, a class, a community of real people in a real room. That's where the magic actually happens. This just gets you ready for it.
This programme is for you if...
Equipment
What you'll need
No expensive equipment required — we've included alternatives for everything
The Structure
How it works
Three progressive workouts, each done for 10 active days — with built-in rest days because recovery is part of the programme
Foundation
Build your base. Learn the fundamental movements, activate the right muscles, and establish your practice.
Build
Increase the challenge. Longer holds, more reps, deeper range of motion.
Strengthen
Full strength. This is where the transformation happens.
Your Programme
Everything included
Five pieces of content — a welcome guide, three progressive workouts, and a full nutrition companion. Coming soon.
Welcome to Sofa to Studio
Before you begin — your guide to equipment, what to expect, how to progress, and how to get the most from the next 30 days.
Foundation
Your starting point. We focus on alignment, activation, and establishing the fundamental barre and Pilates movements that underpin everything that follows.
Build
You've earned this. Longer holds, more reps, deeper ranges. You'll start to feel the difference in how you move, stand, and carry yourself.
Strengthen
This is where it all comes together. Full-length, full-intensity — and proof of how far you've come since day one.
Fuel — Your Nutrition Guide
High-protein, low-calorie recipes, supplement guidance, and a simple macro calculator — everything you need to support your training and feel your best.
Nutrition
Find your numbers
Use our simple calculator to find your daily protein, carbohydrate and fat targets — tailored to your body and your goal
These are general guidelines only. For personalised nutrition advice, consult a registered dietitian.
Get Access
Start today
Choose the option that works for you — a one-time purchase, or full access to everything on YourSpace.
- Welcome video
- 3 progressive workouts
- Nutrition guide & macro calculator
- Access on any device
- Sofa to Studio
- The Home Studio (6 new classes quarterly)
- Prehab programme
- All future specialist programmes
- Nutrition guides
HerSpace London members get free access to The Home Studio
Coming Soon
Be the first to know.
Register your interest and we'll let you know the moment Sofa to Studio is available — plus early access and a little something extra for our founding members.
No spam, ever. Just the good stuff.