Copy of Resistance Band Program

Anchor 21 with Embedded Videos

Anchor 21: Overview - Root Your Routine

Creating a habit doesn’t happen overnight—but it can begin in 21 days. That’s why we created Anchor 21.

Anchor 21 is a simple, steady program where you’ll do the same movement routine each day for three weeks. The goal? To build consistency, ease, and confidence in your body.

Repetition lets you connect more deeply with the practice. You’ll feel progress—not just physically, but mentally too. And if you miss a day? That’s okay. Just come back the next day. This is about building sustainable momentum, not perfection.

When you finish the 21 days, you’re ready to explore more:

Morning Mojo Mix - updated weekly
Strength training with Kettlebells, Dumbbells, or Resistance Bands
Running plans for 5k and 10k (with additional plans to come)

Start with Anchor 21. Stay inspired with Omsa.

Anchor 21: The Program

- 21 days to build a habit for Lifelong Mobility

No shortcuts, just the blueprint to build a lasting habit of movement that strengthens your body, improves your flexibility, and getting you ready to do what you want to do. This program will guide you through simple, effective practices to build strength, unlock mobility, and set you up for a life where you decide what’s possible. Your body doesn’t have to become a prison as you’re growing older. No-one is like another human being. We all have to work with what we have, so please always remember that nobody knows your body better than you, so make sure to listen to your body, modify as needed, and move mindfully.

As the headline revealed, this program is ongoing for 21 days. That means you’ll be doing the same workout every day for 3 weeks. One round of all the exercises takes ~20 minutes. If you want to do more, just repeat the “Workout” part before you move on to “Cooldown”. As most of the exercises are timed, you decide the pace and modify it so it works with how you’re feeling for the day.

I’m sorry, not sorry, but there are no shortcuts to feeling more free in your own body - it has to move every day. That doesn’t mean that you should beat yourself up if you’re missing a day, but it does mean that you need to have a “move throughout the day-mindset” every day. Yup. Every day. It can be a walk around the block, parking the car further away from the entrance to your work and the grocery store, choosing the stairs instead of taking the elevator when possible. It’s a habit for life you’re setting.

You don’t need any equipment for this program, but a yoga mat or something similar will make it more comfortable.

The program is simple. New habits need to be simple so we can stand a chance, right? That’s why we keep the same routine for 21 days. After this, you’re hopefully hungry for new exercises. Then you’re welcome to check out our “Morning Mojo” sessions for more inspiration.

Ready? Let’s grow older being able to do what we want to do!

Just follow the written descriptions and/or click on the name of the exercise to watch a video.