6-WEEK PROGRAM SERIES
Strength & Power
Build muscle, confidence, and capability your way
You’ve got the foundation, now it’s time to level up.
The Move by Bora Strength & Power Program is for women ready to train with intention — not for perfection, but for real progress. These sessions combine strength, endurance, and function in short, smart workouts that fit your day instead of ruling it. Own your movement. Build your strength. Progress with confidence.
What You’ll Get
26-Minute AMRAP Workouts
Challenge your strength and stamina with time-efficient, focused sessions that deliver results without taking over your schedule.
Colour-Coded Movement Library
Organised by upper body, lower body, and core, with balanced movement patterns: push, pull, squat, hinge, carry, endurance, and calisthenics.
Built-In Progression
Train smarter, not harder. Increase reps, weights, or tempo safely through progressive overload.
Functional Deep Core Finisher
Add the 15-minute Functional Deep Core Series when you want to strengthen your foundation and improve core control.
Video Movement Demos
Each exercise includes a short demonstration so you can train confidently with proper form.
Self-Training Prompts and Community Support
Stay consistent with expert guidance, motivation, and encouragement from the Move by Bora community.
Why This Program Works
Hybrid Training Simplified for Real Life
No rigid schedules or gym dependency. This program adapts to your lifestyle, giving you structure and flexibility in one.
Your Focus, Your Choice
Upper body today, squats tomorrow, or 26 minutes of endurance — you decide based on your body, your time, and your energy.
Progress Without Burnout
Build strength steadily, not stressfully. The mix-and-match format keeps your training consistent and sustainable.
Who This Is For
Mums
Mums rebuilding strength and confidence after pregnancy
Women
Women seeking visible, functional muscle without overtraining
Every Body
Anyone who values variety, challenge, and efficient workouts
Postpartum
• Postpartum women ready for the next phase of strength training
Confidence Seekers
Women returning to lifting and wanting guided structure
Smart-Time Women
Busy women needing effective, time-smart routines
Born in Motherhood, Built for Every Woman
What began as a solution for mums juggling it all has become a method that works for every woman. Short, purposeful, and adaptable, this is strength training without guilt or guesswork.
Whether you’re rebuilding after birth, refining your form, or carving out 26 minutes for yourself, this program helps you build strength that lasts, in your body and in your mindset
It’s Time to Level Up
Access the Strength & Power Program, plus Pregnancy, Postpartum, and Functional Deep Core, all included in your membership.
STRONG BY BORA
Strength for the life you actually live.
Intelligent, progressive training designed for women who want to become stronger, move better and feel confident in their bodies — without fitness taking over their lives.
TRAIN WITH PURPOSE
Strong isn’t about doing more.
It’s about training better.
Strong by Bora is structured, evidence-informed strength training designed around women’s bodies and real lives. No random workouts.
- No pressure to train every day. No constantly starting again.
Instead, you’ll follow clear, progressive training that gives you somewhere to begin, something to build on and the flexibility to keep going when life gets busy.- Whether you’re building strength, reconnecting with your core, moving through pregnancy or returning after birth, there’s a way to train that meets you where you are.
HOW WE TRAIN
Simple structure. Intelligent progression. Real strength.
You don’t need complicated training to get stronger. You need the right movements, enough challenge and the consistency to keep building.
STRENGTH FIRST
Build full-body strength that carries into training, everyday movement and life.
CORE ALWAYS
Your core is part of how your whole body moves. We train it for strength, stability, control and function — not just appearance.
PROGRESSIVE BY DESIGN
Your training develops with you. Build technique, increase challenge and progress over time rather than constantly changing workouts.
26-MINUTE WORKOUTS
Focused sessions that are long enough to be effective and short enough to fit into real life.
MINIMAL EQUIPMENT
Train effectively without needing a fully equipped gym or complicated setup.
BUILT FOR CONSISTENCY
Miss a workout? You haven’t failed. Pick up where you left off and keep moving forward.