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Back, Biceps and Core
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Back, Biceps and Core
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Back, Biceps and Core
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Back, Chest and Cardio
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Glutes, Quads and Hamstrings
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Glutes, Hamstrings & Quads
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Glutes, Quads and Hamstrings
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Glutes, Hamstrings & Quads
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Glutes, Quads and Hamstrings
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Glutes, Hamstrings & Quads
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Exercises
Dumbbell RDLs
Setup - Stand with your feet shoulder width apart and hold a dumbbell in each hand Movement - Hinge your hips back, with a slight bend in your knees, pushing all the weight through your heels - As you hinge the dumbbells should travel straight down along your thighs, close to your body - Lower the dumbbells until you feel a stretch in your glutes and hamstrings - Push through your heels and use your glutes and hamstrings to reverse the movement. Drive your hips forward to return to the starting positionExercises
Dumbbell Hip Thrusts
Setup - Sit on the floor with your upper back against the bench. Your feet should be flat on the floor, about shoulder with apart and your toes externally pointed outwards slightly -Place a dumbbell over your hips with your hands cupping it on either sides for stability Movement - Push through your heels and thrust your hips upward, lifting your torso off the ground - At the top of the movement, your body should form a straight line from your shoulders to your knees. Squeeze your glutes at the top - Slowly lower your hips back down to the starting positionExercises
Dumbbell Static Reverse Lunge
Setup - Stand with your feet hip width apart - Hold a dumbbell in each hand, letting them hang by your sides with your palms facing inwards Movement - Take a controlled step backward with one leg, lowering your body into a lunge position - Your front thigh should be parallel to the floor, with your knee directly above your ankle. Your back knee should lower towards the ground but don't let it touch the floor - Once at the bottom position of the lunge push through your front heel to return to the starting position, stepping forward with your back legExercises
Dumbbell Sumo Squat
Setup - Stand with your feet wider than shoulder-width apart - Point your toes out at about a 45-degree angle - Hold a dumbbell with both hands in front of your body, letting it hang between your legs - Keep your core engaged, chest lifted, and shoulders back Movement - Initiate the movement by pushing your hips back, then bend your knees and lower your body down - Keep your weight on your heels and ensure your knees track over your toes - Lower your body until your thighs are at least parallel to the ground - Push through your heels and straighten your legs to return to the starting position