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Workout
Status
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Exercises
Most Recent
Full Upper Body Volume + Core
No summary yet.
Published v1
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50m
16
Dec 7
Full Upper Body Volume + Core
No summary yet.
Published v1
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50m
16
Dec 7
Full Body Strength
No summary yet.
Published v1
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1h
26
Dec 7
Full Upper Body Volume
No summary yet.
Published v1
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1h
7
Dec 7
Full Body HIIT
No summary yet.
Published v1
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40m
21
Dec 7
Full Lower Body
No summary yet.
Published v1
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1h
10
Dec 7
Full Body HIIT
No summary yet.
Published v1
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40m
21
Dec 7
Full Lower Body
No summary yet.
Published v1
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1h
10
Dec 7
Full Body HIIT
No summary yet.
Published v1
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40m
43
Dec 7
Full Body HIIT
No summary yet.
Published v1
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35m
32
Dec 7
Full Body HIIT
No summary yet.
Published v1
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40m
43
Dec 7
Full Body HIIT
No summary yet.
Published v1
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35m
32
Dec 7
Glutes, Quads and Hamstrings + 15m LISS Cardio
No summary yet.
Published v1
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1h
6
Dec 7
Glutes, Quads and Hamstrings + 15m LISS Cardio
No summary yet.
Published v1
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1h
7
Dec 7
Glutes, Quads and Hamstrings + 15m LISS Cardio
No summary yet.
Published v1
--
1h
6
Dec 7
Glutes, Quads and Hamstrings + 15m LISS Cardio
No summary yet.
Published v1
--
1h
7
Dec 7
Glutes, Quads and Hamstrings + 15m LISS Cardio
No summary yet.
Published v1
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1h
6
Dec 7
EMOM and Core
No summary yet.
Published v1
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45m
28
Dec 7
Glutes, Quads and Hamstrings + 15m LISS Cardio
No summary yet.
Published v1
--
1h
6
Dec 7
EMOM and Core
No summary yet.
Published v1
--
45m
28
Dec 7
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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 repeatFields Reps Weight Time
Set 1
Exercises
Bodyweight Reverse Lunge
Setup - Stand upright with your feet hip width apart and your hands on your hips - Engage your core and keep your chest tall, maintaining good posture throughout the movement Movement - Take a step backward with your right leg, keeping your hips square and your torso upright - As you take a step back, lower your body by bending both knees. Your front knee should be directly above your ankle and bent at about a 90 degree angle, while your back knee should lower towards the floor - Your back knee should come close to your ground, but not touch it - Push through the heel of your front foot to return to the starting position, standing up and bringing your back foot back to the original standing positionFields Reps Weight Time
Set 1
Exercises
Box Jumps
Setup - Choose a stable box or platform that is appropriate for your fitness level - Stand in front of the box with your feet hip width apart Movement - Dip down into a quarter seat, bending your knees and hips slightly as you lower your body swing your arms back - Explode upward by pushing through your heels and extending your hips, using the power of your legs and arms to propel yourself upwards - Jump onto the box driving your knees forward and aiming for a soft landing with both feet landing simultaneously on the box - Once you land on box, stand tall and take a moment to stabilise yourself before stepping back down. Step down one foot at a time onto the floor - Reset your position and prepare for next jumpFields Reps Weight Time
Set 1
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 boxFields Reps Weight Time
Set 1
Exercises
Rest
Move on to next round!Fields Reps Weight
Set 1
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 repeatFields Reps Weight Time
Set 1
Exercises
Bodyweight Reverse Lunge
Setup - Stand upright with your feet hip width apart and your hands on your hips - Engage your core and keep your chest tall, maintaining good posture throughout the movement Movement - Take a step backward with your right leg, keeping your hips square and your torso upright - As you take a step back, lower your body by bending both knees. Your front knee should be directly above your ankle and bent at about a 90 degree angle, while your back knee should lower towards the floor - Your back knee should come close to your ground, but not touch it - Push through the heel of your front foot to return to the starting position, standing up and bringing your back foot back to the original standing positionFields Reps Weight Time
Set 1
Exercises
Box Jumps
Setup - Choose a stable box or platform that is appropriate for your fitness level - Stand in front of the box with your feet hip width apart Movement - Dip down into a quarter seat, bending your knees and hips slightly as you lower your body swing your arms back - Explode upward by pushing through your heels and extending your hips, using the power of your legs and arms to propel yourself upwards - Jump onto the box driving your knees forward and aiming for a soft landing with both feet landing simultaneously on the box - Once you land on box, stand tall and take a moment to stabilise yourself before stepping back down. Step down one foot at a time onto the floor - Reset your position and prepare for next jumpFields Reps Weight Time
Set 1
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 boxFields Reps Weight Time
Set 1
Exercises
Rest
Move on to next round!Fields Reps Weight
Set 1
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 repeatFields Reps Weight Time
Set 1
Exercises
Bodyweight Reverse Lunge
Setup - Stand upright with your feet hip width apart and your hands on your hips - Engage your core and keep your chest tall, maintaining good posture throughout the movement Movement - Take a step backward with your right leg, keeping your hips square and your torso upright - As you take a step back, lower your body by bending both knees. Your front knee should be directly above your ankle and bent at about a 90 degree angle, while your back knee should lower towards the floor - Your back knee should come close to your ground, but not touch it - Push through the heel of your front foot to return to the starting position, standing up and bringing your back foot back to the original standing positionFields Reps Weight Time
Set 1
Exercises
Box Jumps
Setup - Choose a stable box or platform that is appropriate for your fitness level - Stand in front of the box with your feet hip width apart Movement - Dip down into a quarter seat, bending your knees and hips slightly as you lower your body swing your arms back - Explode upward by pushing through your heels and extending your hips, using the power of your legs and arms to propel yourself upwards - Jump onto the box driving your knees forward and aiming for a soft landing with both feet landing simultaneously on the box - Once you land on box, stand tall and take a moment to stabilise yourself before stepping back down. Step down one foot at a time onto the floor - Reset your position and prepare for next jumpFields Reps Weight Time
Set 1
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 boxFields Reps Weight Time
Set 1
Exercises
Rest
Move on to next round!Fields Reps Weight
Set 1
Exercises
Lower Abs (5m)
Lower Abs (5m)Fields Reps Weight
Set 1
Exercises
Knee Tucks
Set Up - Sit down on a yoga mat and place your hands behind your back and knees bent in front of you Movement - Lift both knees towards your chest by bending your hips and bringing your thighs towards your torso - Extend your legs back out controlling the movement, keeping your feet off the groundFields Reps Weight Time
Set 1
Exercises
Flutter Kicks
Set up - Grab a yoga mat and place your towel on the mat Movement - Lay flat on your back keeping your body straight - Lift your legs 6 inches off the ground - Shutter kick your legs up and down ensuring your legs and back stay straightFields Reps Weight Time
Set 1
Exercises
Leg Raises
Set Up - Lie flat on your back with your legs straight and your arms by your sides for support Movement - Engage your core, then lift your legs towards the ceiling, keeping them straight until your body forms an "L" shape - Slowly lower your legs back down, just above the floor, without letting them touchFields Reps Weight Time
Set 1
Exercises
Toe Touches
Setup - Lie flat on your back on the floor, with your arms fully extended straight above your head - Keep your legs straight and raised towards the ceiling. Your legs should form a 90 degree angle Movement - Lift your upper body off the ground while keeping your legs straight - As you lift, aim to touch your toes with your hands and then bring your upper body back down slowly and repeatFields Reps Weight Time
Set 1
Exercises
Leg Holds
Set Up - Lie flat on your back with your legs fully extended and arms at your sides for support Movement - Lift both legs slightly off the ground - Hold your legs in this position, keeping your core engaged, lower back pressed into the floor and legs straightFields Reps Weight Time
Set 1