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Dumbbell Only Full Upper Body
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5 Minute Bicep Focused Finisher
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10 Minute Biceps and Triceps
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Legs Unleash
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10 Minute Leg Burner
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Upper Body Unleashed
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Upper Body Strength
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Upper Body Domination
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Press and Sculpt
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Glute Pump
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Full Body Strength
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Full Body
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Bicep Focused Upper Body Day
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Banded Full Upper Body Workout
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Treadmill Intervals
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Strength and Sweat
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Hyrox Express
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Hyrox Cardio
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High Intensity Cardio - Sprint Intervals
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Core and Cardio Crunch
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Exercises
Jog
Movement - Jog at a pace that is comfortable for youExercises
Rower
Setup - Adjust foot straps so your feet are secure and set the resistance. The resistance is typically controlled by a dial or lever - Sit down at machine with your legs extended in front of you with a slight bend in your knees - Grip the handle using an overhand grip Movement - Begin stroke by driving through your heels and pushing your legs back to full extension - As you extend your legs, your torso will naturally start to lean back slightly. Your arms should be straight at this point - Pull the handle towards your chest. You elbows should track close to your body and you should pull your hands towards your lower ribs - Begin recovery by extending your arms back out in front. Lean forward from the hips and finally bend your knees to return to the starting positionExercises
Ski Erg
Setup - Stand facing the Ski Erg with your feet shoulder width apart - Grasp the handles with both hands, keeping your arms extended in front of you at about shoulder height Movement - Begin by pulling the handles down, driving your arms down and outwards. As you pull engage your back, shoulders and arms - At the bottom of the pull, your arms should be fully extended down with your body slightly leaning forward - Allow the handles to return to the starting positionExercises
Rest
Move on to next round!Exercises
Jog
Movement - Jog at a pace that is comfortable for youExercises
Rower
Setup - Adjust foot straps so your feet are secure and set the resistance. The resistance is typically controlled by a dial or lever - Sit down at machine with your legs extended in front of you with a slight bend in your knees - Grip the handle using an overhand grip Movement - Begin stroke by driving through your heels and pushing your legs back to full extension - As you extend your legs, your torso will naturally start to lean back slightly. Your arms should be straight at this point - Pull the handle towards your chest. You elbows should track close to your body and you should pull your hands towards your lower ribs - Begin recovery by extending your arms back out in front. Lean forward from the hips and finally bend your knees to return to the starting positionExercises
Ski Erg
Setup - Stand facing the Ski Erg with your feet shoulder width apart - Grasp the handles with both hands, keeping your arms extended in front of you at about shoulder height Movement - Begin by pulling the handles down, driving your arms down and outwards. As you pull engage your back, shoulders and arms - At the bottom of the pull, your arms should be fully extended down with your body slightly leaning forward - Allow the handles to return to the starting position