Section Type

Exercises

Jump Squats

Setup - Stand with your feet shoulder width apart, toes pointed slightly outward, hands by your sides Movement - Swing your arms forward, cupping your hands together as you lower your body into a squat by bending your knees and pushing your hips back - Go down until your thighs are parallel to the floor, pushing all the weight through your heels - Push through your heels and explode upward as powerfully as you can. Use momentum in your arms and legs to propel yourself into the jump - Land softly by using your knees, forming a squat and repeat the movement

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Kettlebell Swings

Setup - Stand with your feet shoulder width apart, with toes slightly turned out. The kettlebell should be on the floor in front of you - Bend at the hips, reaching down to grab the kettlebell handle with both hands. Your back should be flat, your chest lifted and your core engaged Movement - Hinge at the hips, sending your hips back as you bend your knees slightly. The kettle bell should travel behind your body between your legs - To initiate the upward swing, explore from your hips, driving your hips forward with force while maintaining a straight line from your shoulders to your hips - The kettlebell should travel upward to about chest or eye height - Allow the kettlebell to naturally fall back down as you hinge at the hips again. Repeat

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Dumbbell Push Press

Setup - Stand with your feet shoulder width apart, toes pointing slightly outward - Hold a dumbbell in each hand at shoulder height, with your palms facing forward. Your elbows should be slightly in front of the dumbbells, and your forearms perpendicular to the floor - Engage your core and keep your chest up Movement - Perform a squat by bending your knees and lowering your hips with the dumbbells hovering above your shoulders - Push the weight through your heels as you explode to the top and push the dumbbells upwards into a press - At the top of the movement your arms should be fully extended with the dumbbells over your head - Lower the dumbbells back down to shoulder height and repeat

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Star Jumps

Setup - Start by standing with your feet together and your posture upright, with your arms by your sides Movement - From starting position, jump explosively up, spreading your legs out wide and raising your arms overhead - Land softly with your knees slightly bent to absorb the impact. Try and land in the same position as you started

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Burpee

Setup - Stand with your feet shoulder width apart, and your arms by your sides Movement - Slightly bend your knees to jump in the air with your hands above your head, come down to form a pushup position having your chest touch the ground. Then push your body upwards as if you are doing a push up, place your feet together and explosively jump upwards. Repeat movement

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Mountain Climbers

Setup - Begin in a high plank position, with your hands placed directly under your shoulders and your body in a straight line from head to heels - Your feet should be together, and your core should be engaged to maintain stability - Your shoulders, hips, and ankles should all be in a neutral alignment Movement - Bring your right knee toward your chest, keeping your body in a plank position. Try not to let your hips drop or raise - Quickly switch legs by pushing your right foot back and bringing your left knee forward towards your chest - Continue alternating legs in a fast pace

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Box Push ups

Setup - Find a stable box or elevated surface - Place your hands on the box with your palms facing down. Position your hands slightly wider than shoulder width. Be sure that your foot position is far enough to form a straight line with your body Movement - Bend your elbows and lower your chest towards the box. Keep your elbows at about a 45 degree angle from your body (not too flared out) - Lower your body until your chest or chin touches the top of the box, or as close as possible. Ensure your body remains in a straight line - Push through your palms, extending your arms to return to the starting position - As you push up, focus on engaging your chest and triceps to press your body away from the box

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Dumbbell Russian Twists

Setup - Sit on the floor or a mat with your knees bent and feet flat. Hold a dumbbell vertically with both hands at chest level - Lean back slightly so your torso forms a 45-degree angle with the floor, keeping your core engaged. Lift your feet a few inches off the ground to make it more challenging Movement - Rotate your torso to the right, moving the dumbbell beside your hip - Pause briefly, then rotate through your core to the left side, bringing the dumbbell across your body

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Shoulder Taps

Setup - Begin in a high plank position with your hands directly under your shoulders, feet hip-width apart, and your body forming a straight line from head to heels - Engage your core, squeeze your glutes, and keep your neck neutral Movement - Lift your right hand off the ground and tap your left shoulder - Return your right hand to the ground and repeat the movement with your left hand tapping your right shoulder - Alternate taps while maintaining a stable plank position, keeping your hips as still as possible

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Wall Sit

Setup - Stand with your back against a flat wall - Step your feet about 2 feet from the wall and place them shoulder width apart - Position your back and head flat against the wall, ensuring your spine is in a neutral position Movement - Slowly bend your knees to lower your body into a seated position. Aim for your thighs to be parallel to the ground and your knees directly above your ankles - Keep your knees at a 90 degree and hold this position, maintaining constant tension in your quads

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Rest

Move on to next round!

Sets

Fields Reps Weight

Set 1

Rest (sec) Reps

Weight

Section Type

Exercises

Jump Squats

Setup - Stand with your feet shoulder width apart, toes pointed slightly outward, hands by your sides Movement - Swing your arms forward, cupping your hands together as you lower your body into a squat by bending your knees and pushing your hips back - Go down until your thighs are parallel to the floor, pushing all the weight through your heels - Push through your heels and explode upward as powerfully as you can. Use momentum in your arms and legs to propel yourself into the jump - Land softly by using your knees, forming a squat and repeat the movement

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Kettlebell Swings

Setup - Stand with your feet shoulder width apart, with toes slightly turned out. The kettlebell should be on the floor in front of you - Bend at the hips, reaching down to grab the kettlebell handle with both hands. Your back should be flat, your chest lifted and your core engaged Movement - Hinge at the hips, sending your hips back as you bend your knees slightly. The kettle bell should travel behind your body between your legs - To initiate the upward swing, explore from your hips, driving your hips forward with force while maintaining a straight line from your shoulders to your hips - The kettlebell should travel upward to about chest or eye height - Allow the kettlebell to naturally fall back down as you hinge at the hips again. Repeat

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Dumbbell Push Press

Setup - Stand with your feet shoulder width apart, toes pointing slightly outward - Hold a dumbbell in each hand at shoulder height, with your palms facing forward. Your elbows should be slightly in front of the dumbbells, and your forearms perpendicular to the floor - Engage your core and keep your chest up Movement - Perform a squat by bending your knees and lowering your hips with the dumbbells hovering above your shoulders - Push the weight through your heels as you explode to the top and push the dumbbells upwards into a press - At the top of the movement your arms should be fully extended with the dumbbells over your head - Lower the dumbbells back down to shoulder height and repeat

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Star Jumps

Setup - Start by standing with your feet together and your posture upright, with your arms by your sides Movement - From starting position, jump explosively up, spreading your legs out wide and raising your arms overhead - Land softly with your knees slightly bent to absorb the impact. Try and land in the same position as you started

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Burpee

Setup - Stand with your feet shoulder width apart, and your arms by your sides Movement - Slightly bend your knees to jump in the air with your hands above your head, come down to form a pushup position having your chest touch the ground. Then push your body upwards as if you are doing a push up, place your feet together and explosively jump upwards. Repeat movement

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Mountain Climbers

Setup - Begin in a high plank position, with your hands placed directly under your shoulders and your body in a straight line from head to heels - Your feet should be together, and your core should be engaged to maintain stability - Your shoulders, hips, and ankles should all be in a neutral alignment Movement - Bring your right knee toward your chest, keeping your body in a plank position. Try not to let your hips drop or raise - Quickly switch legs by pushing your right foot back and bringing your left knee forward towards your chest - Continue alternating legs in a fast pace

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Box Push ups

Setup - Find a stable box or elevated surface - Place your hands on the box with your palms facing down. Position your hands slightly wider than shoulder width. Be sure that your foot position is far enough to form a straight line with your body Movement - Bend your elbows and lower your chest towards the box. Keep your elbows at about a 45 degree angle from your body (not too flared out) - Lower your body until your chest or chin touches the top of the box, or as close as possible. Ensure your body remains in a straight line - Push through your palms, extending your arms to return to the starting position - As you push up, focus on engaging your chest and triceps to press your body away from the box

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Dumbbell Russian Twists

Setup - Sit on the floor or a mat with your knees bent and feet flat. Hold a dumbbell vertically with both hands at chest level - Lean back slightly so your torso forms a 45-degree angle with the floor, keeping your core engaged. Lift your feet a few inches off the ground to make it more challenging Movement - Rotate your torso to the right, moving the dumbbell beside your hip - Pause briefly, then rotate through your core to the left side, bringing the dumbbell across your body

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Shoulder Taps

Setup - Begin in a high plank position with your hands directly under your shoulders, feet hip-width apart, and your body forming a straight line from head to heels - Engage your core, squeeze your glutes, and keep your neck neutral Movement - Lift your right hand off the ground and tap your left shoulder - Return your right hand to the ground and repeat the movement with your left hand tapping your right shoulder - Alternate taps while maintaining a stable plank position, keeping your hips as still as possible

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Wall Sit

Setup - Stand with your back against a flat wall - Step your feet about 2 feet from the wall and place them shoulder width apart - Position your back and head flat against the wall, ensuring your spine is in a neutral position Movement - Slowly bend your knees to lower your body into a seated position. Aim for your thighs to be parallel to the ground and your knees directly above your ankles - Keep your knees at a 90 degree and hold this position, maintaining constant tension in your quads

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Rest

Move on to next round!

Sets

Fields Reps Weight

Set 1

Rest (sec) Reps

Weight

Section Type

Exercises

Jump Squats

Setup - Stand with your feet shoulder width apart, toes pointed slightly outward, hands by your sides Movement - Swing your arms forward, cupping your hands together as you lower your body into a squat by bending your knees and pushing your hips back - Go down until your thighs are parallel to the floor, pushing all the weight through your heels - Push through your heels and explode upward as powerfully as you can. Use momentum in your arms and legs to propel yourself into the jump - Land softly by using your knees, forming a squat and repeat the movement

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Kettlebell Swings

Setup - Stand with your feet shoulder width apart, with toes slightly turned out. The kettlebell should be on the floor in front of you - Bend at the hips, reaching down to grab the kettlebell handle with both hands. Your back should be flat, your chest lifted and your core engaged Movement - Hinge at the hips, sending your hips back as you bend your knees slightly. The kettle bell should travel behind your body between your legs - To initiate the upward swing, explore from your hips, driving your hips forward with force while maintaining a straight line from your shoulders to your hips - The kettlebell should travel upward to about chest or eye height - Allow the kettlebell to naturally fall back down as you hinge at the hips again. Repeat

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Dumbbell Push Press

Setup - Stand with your feet shoulder width apart, toes pointing slightly outward - Hold a dumbbell in each hand at shoulder height, with your palms facing forward. Your elbows should be slightly in front of the dumbbells, and your forearms perpendicular to the floor - Engage your core and keep your chest up Movement - Perform a squat by bending your knees and lowering your hips with the dumbbells hovering above your shoulders - Push the weight through your heels as you explode to the top and push the dumbbells upwards into a press - At the top of the movement your arms should be fully extended with the dumbbells over your head - Lower the dumbbells back down to shoulder height and repeat

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Star Jumps

Setup - Start by standing with your feet together and your posture upright, with your arms by your sides Movement - From starting position, jump explosively up, spreading your legs out wide and raising your arms overhead - Land softly with your knees slightly bent to absorb the impact. Try and land in the same position as you started

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Burpee

Setup - Stand with your feet shoulder width apart, and your arms by your sides Movement - Slightly bend your knees to jump in the air with your hands above your head, come down to form a pushup position having your chest touch the ground. Then push your body upwards as if you are doing a push up, place your feet together and explosively jump upwards. Repeat movement

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Mountain Climbers

Setup - Begin in a high plank position, with your hands placed directly under your shoulders and your body in a straight line from head to heels - Your feet should be together, and your core should be engaged to maintain stability - Your shoulders, hips, and ankles should all be in a neutral alignment Movement - Bring your right knee toward your chest, keeping your body in a plank position. Try not to let your hips drop or raise - Quickly switch legs by pushing your right foot back and bringing your left knee forward towards your chest - Continue alternating legs in a fast pace

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Box Push ups

Setup - Find a stable box or elevated surface - Place your hands on the box with your palms facing down. Position your hands slightly wider than shoulder width. Be sure that your foot position is far enough to form a straight line with your body Movement - Bend your elbows and lower your chest towards the box. Keep your elbows at about a 45 degree angle from your body (not too flared out) - Lower your body until your chest or chin touches the top of the box, or as close as possible. Ensure your body remains in a straight line - Push through your palms, extending your arms to return to the starting position - As you push up, focus on engaging your chest and triceps to press your body away from the box

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Dumbbell Russian Twists

Setup - Sit on the floor or a mat with your knees bent and feet flat. Hold a dumbbell vertically with both hands at chest level - Lean back slightly so your torso forms a 45-degree angle with the floor, keeping your core engaged. Lift your feet a few inches off the ground to make it more challenging Movement - Rotate your torso to the right, moving the dumbbell beside your hip - Pause briefly, then rotate through your core to the left side, bringing the dumbbell across your body

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Shoulder Taps

Setup - Begin in a high plank position with your hands directly under your shoulders, feet hip-width apart, and your body forming a straight line from head to heels - Engage your core, squeeze your glutes, and keep your neck neutral Movement - Lift your right hand off the ground and tap your left shoulder - Return your right hand to the ground and repeat the movement with your left hand tapping your right shoulder - Alternate taps while maintaining a stable plank position, keeping your hips as still as possible

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Wall Sit

Setup - Stand with your back against a flat wall - Step your feet about 2 feet from the wall and place them shoulder width apart - Position your back and head flat against the wall, ensuring your spine is in a neutral position Movement - Slowly bend your knees to lower your body into a seated position. Aim for your thighs to be parallel to the ground and your knees directly above your ankles - Keep your knees at a 90 degree and hold this position, maintaining constant tension in your quads

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Rest

Move on to next round!

Sets

Fields Reps Weight

Set 1

Rest (sec) Reps

Weight

Section Type

Exercises

Jump Squats

Setup - Stand with your feet shoulder width apart, toes pointed slightly outward, hands by your sides Movement - Swing your arms forward, cupping your hands together as you lower your body into a squat by bending your knees and pushing your hips back - Go down until your thighs are parallel to the floor, pushing all the weight through your heels - Push through your heels and explode upward as powerfully as you can. Use momentum in your arms and legs to propel yourself into the jump - Land softly by using your knees, forming a squat and repeat the movement

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Kettlebell Swings

Setup - Stand with your feet shoulder width apart, with toes slightly turned out. The kettlebell should be on the floor in front of you - Bend at the hips, reaching down to grab the kettlebell handle with both hands. Your back should be flat, your chest lifted and your core engaged Movement - Hinge at the hips, sending your hips back as you bend your knees slightly. The kettle bell should travel behind your body between your legs - To initiate the upward swing, explore from your hips, driving your hips forward with force while maintaining a straight line from your shoulders to your hips - The kettlebell should travel upward to about chest or eye height - Allow the kettlebell to naturally fall back down as you hinge at the hips again. Repeat

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Dumbbell Push Press

Setup - Stand with your feet shoulder width apart, toes pointing slightly outward - Hold a dumbbell in each hand at shoulder height, with your palms facing forward. Your elbows should be slightly in front of the dumbbells, and your forearms perpendicular to the floor - Engage your core and keep your chest up Movement - Perform a squat by bending your knees and lowering your hips with the dumbbells hovering above your shoulders - Push the weight through your heels as you explode to the top and push the dumbbells upwards into a press - At the top of the movement your arms should be fully extended with the dumbbells over your head - Lower the dumbbells back down to shoulder height and repeat

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Star Jumps

Setup - Start by standing with your feet together and your posture upright, with your arms by your sides Movement - From starting position, jump explosively up, spreading your legs out wide and raising your arms overhead - Land softly with your knees slightly bent to absorb the impact. Try and land in the same position as you started

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Burpee

Setup - Stand with your feet shoulder width apart, and your arms by your sides Movement - Slightly bend your knees to jump in the air with your hands above your head, come down to form a pushup position having your chest touch the ground. Then push your body upwards as if you are doing a push up, place your feet together and explosively jump upwards. Repeat movement

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Mountain Climbers

Setup - Begin in a high plank position, with your hands placed directly under your shoulders and your body in a straight line from head to heels - Your feet should be together, and your core should be engaged to maintain stability - Your shoulders, hips, and ankles should all be in a neutral alignment Movement - Bring your right knee toward your chest, keeping your body in a plank position. Try not to let your hips drop or raise - Quickly switch legs by pushing your right foot back and bringing your left knee forward towards your chest - Continue alternating legs in a fast pace

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Box Push ups

Setup - Find a stable box or elevated surface - Place your hands on the box with your palms facing down. Position your hands slightly wider than shoulder width. Be sure that your foot position is far enough to form a straight line with your body Movement - Bend your elbows and lower your chest towards the box. Keep your elbows at about a 45 degree angle from your body (not too flared out) - Lower your body until your chest or chin touches the top of the box, or as close as possible. Ensure your body remains in a straight line - Push through your palms, extending your arms to return to the starting position - As you push up, focus on engaging your chest and triceps to press your body away from the box

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Dumbbell Russian Twists

Setup - Sit on the floor or a mat with your knees bent and feet flat. Hold a dumbbell vertically with both hands at chest level - Lean back slightly so your torso forms a 45-degree angle with the floor, keeping your core engaged. Lift your feet a few inches off the ground to make it more challenging Movement - Rotate your torso to the right, moving the dumbbell beside your hip - Pause briefly, then rotate through your core to the left side, bringing the dumbbell across your body

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Shoulder Taps

Setup - Begin in a high plank position with your hands directly under your shoulders, feet hip-width apart, and your body forming a straight line from head to heels - Engage your core, squeeze your glutes, and keep your neck neutral Movement - Lift your right hand off the ground and tap your left shoulder - Return your right hand to the ground and repeat the movement with your left hand tapping your right shoulder - Alternate taps while maintaining a stable plank position, keeping your hips as still as possible

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Wall Sit

Setup - Stand with your back against a flat wall - Step your feet about 2 feet from the wall and place them shoulder width apart - Position your back and head flat against the wall, ensuring your spine is in a neutral position Movement - Slowly bend your knees to lower your body into a seated position. Aim for your thighs to be parallel to the ground and your knees directly above your ankles - Keep your knees at a 90 degree and hold this position, maintaining constant tension in your quads

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Edit program

Cycle planner