Naja Yoga · Ignite Collection
Ignite: Foundations
Six weeks. No experience required. This program takes you from your very first workout to moving, lifting, running, and breathing like someone who has made fitness a part of their life — because by Week 6, you will have. Every session includes a gym, home, and travel option so nothing stops your momentum.
Every workout comes in three versions: Gym, Home, and Travel. The yoga pre-workout and full sequences are guided by Amber through the Naja Yoga on-demand library.
7-Day Weekly Structure Beginner Friendly Gym · Home · Travel Yoga Integrated Guided by Amber No Experience Needed
6
Weeks
42
Sessions
3
Locations
What's Inside
🏋️
Strength Training
Upper body, lower body, and full body sessions that build real strength from scratch — with beginner scaling on every movement.
🏃
Cardio & Running
Interval runs, Zone 2 sessions, and long runs structured to build your aerobic engine progressively over 6 weeks.
🧘
Yoga with Amber
Pre-workout flows, full 45-min sessions, and a dedicated yoga day each week — all guided through Naja On-Demand.
🏠
3 Workout Options
Every day has a Gym, Home, and Travel version. Missing equipment never has to mean missing a session.
📈
Real Progression
Each week builds intentionally on the last — including a strategic deload in Week 4 so your body can adapt.
💡
Beginner Guidance
Every session includes tips, modifications, and coaching cues written for someone doing this for the first time.
The 6-Week Journey
1
Week
Foundations
Learn the movements. Build the habit. Just show up.
Form first Light loads 3 sets 15-min runs
Start Week 1 →
2
Week
Consistency
Same structure, more volume. Confidence starts here.
4 sets +5 min runs More depth Same moves
Start Week 2 →
3
Week
Build
New variations, heavier options, longer cardio.
New movements Go heavier 8 intervals Vinyasa enters
Start Week 3 →
4
Week
Deload
Pull back intentionally. This is not optional.
3 sets Reduce weight More yoga Essential
Start Week 4 →
5
Week
Strength
Heavier loads, tempo work, peak volume.
5 sets Tempo work Longest cardio Peak week
Start Week 5 →
6
Week
Integration
Bring it all together. You are no longer a beginner.
Full intensity Longest runs Celebrate You earned this
Start Week 6 →
Questions
Do I need any equipment?
No. Every workout has a Travel version that uses only your bodyweight. Gym and Home options use dumbbells or machines — but they are never required.
I have never exercised before. Is this really for me?
Yes. Ignite: Foundations was designed from the ground up for people who are brand new to working out, returning after a long break, or stepping onto a yoga mat for the first time. Every session includes beginner tips and modifications.
What if I miss a day?
Pick up where you left off. Do not double up to catch up — that leads to burnout. Missing a day is normal. What matters is that you return.
What comes after Week 6?
The next program in the Ignite series. You will have built a real foundation by then — and you will be ready for what comes next.
Ready to Ignite?
Six weeks from now, you will have built a habit, a foundation, and a version of yourself that shows up. Start with Week 1.
Begin Week 1