30-Day Programme

Sofa to Studio

A complete beginner's transformation — from your living room to the studio floor

Launching soon — 15% early-bird discount for everyone on the list

The Science of Moving Together

Your body is built for community

Neuroscience tells us that 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. Movement with others triggers the same neurochemical bonding response as physical touch. Your nervous system, quite literally, needs it.

All of that said, walking into a studio for the first time can feel genuinely daunting, especially if you're new to (or newly back to) exercise. 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 courage. Sofa to Studio is designed to help you build that confidence. So that by the time you walk through that door, and to be clear, you absolutely should, you feel like you belong there.

So. Sofa to Studio is a 30 day programme. By design. Nothing on the YourSpace app is designed to be used instead of group exercise. YourSpace, and the Sofa to Studio programme specifically, is a bridge, designed to get you from your sofa to a studio, a class, a community of real people in a real room. That's where the magic actually happens.

Discover HerSpace London Register your interest

The Structure

How it works

The programme consists of 3 different workouts, each one building upon the next. You do each workout for 10 active days (5 on and 2 off for two weeks), with built-in rest days because recovery is part of the programme.

Alongside this, you have access to The Menu for the full 90 days. The Menu is like having a nutritionist right in your pocket, helping you calculate macros, optimal daily caloric intake, and providing meal plans for your active and your resting days. Recipes, shopping lists, you get it all with the programme.

Phase 1

Foundation

Days 1–10

Build your base. Learn the fundamental movements, activate the right muscles, and establish your practice.

Phase 2

Build

Days 11–20

Increase the challenge. Longer holds, more reps, deeper range of motion.

Phase 3

Strengthen

Days 21–30

Full strength. This is where the transformation happens.

5 days on

2 days rest

repeat

Underneath all three phases: The Menu, a nutrition foundation that runs the full 90 days.

Equipment

What you'll need

No expensive equipment required — we've included alternatives for everything

Yoga mat

or alternatively →

A folded blanket or towel works perfectly

Resistance bands / straps

or alternatively →

A pair of thick tights — they stretch, grip, and work perfectly for abs and thigh exercises

Small Pilates ball

or alternatively →

A rolled-up towel or cushion

Light hand weights (1–2kg)

or alternatively →

Two tins of beans or water bottles

A sturdy chair

or alternatively →

Any chair with a back, or a wall

This programme is for you if...

🧘 You're new to barre or Pilates 💪 You want to feel stronger and more confident 🏛️ You'd love to try a studio class but want to prepare first 🏠 You want a structured programme you can do at home

Coming Soon

Be the first to know.

Register your interest and we'll let you know the moment Sofa to Studio is available — including an exclusive 15% early-bird discount for everyone on this list.

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