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Workout
Status
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Duration
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
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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
Lat Pulldowns
Setup - Set the seat height of the machine so that your thighs are firmly pressed against the thigh pads - Grasp the bar with a wide overhand grip slightly wider than shoulder width apart. Your arms should be fully extended overhead, and you should be sitting upright with a slight lean backwards - Your feet should be flat on the floor or slightly raised Movement - Begin by engaging your lats and retracting your shoulder blades to initiate the movement. Your elbows should be the driving force as you pull the bar down - Slowly bring the bar down towards your upper chest, keeping your elbows pointed down towards your sides - Once the bar reaches your upper chest, squeeze your shoulder blades together and contract your lats - Slowly extend your arms to return the bar to the starting position. Allow your lats to stretch fullyFields Reps Weight
Set 1
Set 2
Set 3
Set 4
Exercises
Dumbbell Chest Press
Setup - Sit on a flat bench with a dumbbell in each hand resting on your thighs - Lie back on the bench and fully extend your arms to have the dumbbells above your chest - Your feet should be flat and pressed into the floor Movement - Lower the dumbbells towards your chest, keeping your elbows at about a 45 degree angle to your body - Lower until the dumbbells are at chest level - Press the dumbbell back toward the starting position, driving through your chest and squeezing the muscles at the topFields Reps Weight
Set 1
Set 2
Set 3
Set 4
Exercises
Dumbbell Lat Raises
Setup - Stand straight with your feet shoulder width apart - Hold a dumbbell in each hand, with your arms fully extended by your sides, palms facing inward towards your body - Keep a slight bend in your elbows throughout exercise Movement - Slowly raise both dumbbells out to the sides, maintaining a slight bend in your elbows - Lift the dumbbells until your arms are just above shoulder height - Bring down to starting positionFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Cable Face Pulls
Setup - Attach a rope attachment to a high pulley on a cable machine - Set the pulley to a height slightly above or at eye level - Stand facing the cable machine, about 1-2 feet away from the machine, with your feet hip width apart - Grasp the ends of rope with your palms facing the ground. - Take a small step back to create tension in the cable and ensure you are slightly leaning back from the cable Movement - Pull the rope towards your face, keeping your upper arms parallel to the ground. Focus on driving your elbows outwards and backwards - As you pull, your hands should seperate, and the rope should end up near the sides of your face - At the peak of the movement, hold and squeeze before slowly reversing the movement to return to the starting positionFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Alternating Dumbbell Hammer Curls
Setup - Stand with your feet hip width apart - Hold dumbbell in each hand with your arms fully extended by your sides with your palms facing inward Movement - Begin by bending your elbow and lifting the dumbbell towards your shoulder squeezing at the top - Slowly lower your arm alternatively to the other armFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Dumbbell Skull Crushes
Setup - Lie flat on a bench - Hold a dumbbell in each hand, with your arms fully extended towards the ceiling. Your palms should face each other - Your feet should be flat on the floor, and core engaged Movement - Lower the dumbbells towards your forehead by bending your elbows. Keep your upper arms stationary only your forearms should move - Aim to bring the dumbbells past your forehead and level with your ears - Press the dumbbells back up to the starting positionFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Core Circuit
Continue to core circuit!Fields Reps Weight
Set 1
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 bodyFields Reps Weight
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
Set 1
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 possibleFields Reps Weight
Set 1
Exercises
Side Plank Dips
Setup - Start by lying by your side with your elbow directly beneath your shoulder and your legs extended straight - Press your forearm into the ground to lift your hips off the floor and your other arm in the air Movement - Slowly lower your hips towards the ground. Keep your body in a straight line - Once hips are nearly touching the ground, squeeze obliques and core to lift your hips back up to the starting positionFields Reps Weight
Set 1
Exercises
Rest
Move on to next round!Fields Reps Weight
Set 1
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 bodyFields Reps Weight
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
Set 1
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 possibleFields Reps Weight
Set 1
Exercises
Side Plank Dips
Setup - Start by lying by your side with your elbow directly beneath your shoulder and your legs extended straight - Press your forearm into the ground to lift your hips off the floor and your other arm in the air Movement - Slowly lower your hips towards the ground. Keep your body in a straight line - Once hips are nearly touching the ground, squeeze obliques and core to lift your hips back up to the starting positionFields Reps Weight
Set 1