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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
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 topExercises
Machine Chest Fly
SetUp - Grasp the handles with a neutral grip, keeping your elbows slightly bent Movement - By keeping your chest lifted and engaging your core, slowly bring the handles together in front of you by squeezing your chest muscles - Gradually reverse the movement, opening your arms wide returning back to the starting positionExercises
Dumbbell Shoulder Press
Setup - Sit on a bench that is vertical with a slight incline - Have your feet flat on the ground and back flat on the bench Movement - Have dumbbells just beside your ears and begin to press the dumbbells by pushing them overhead, fully extending your arms without locking your elbows - At the top of the movement slowly lower the dumbbells back to the starting position keeping your elbows at about a 45 degree angleExercises
Cable Single Arm Lat Raises
Setup - Attach a stirrup handle to a low pulley on the cable machine - Adjust the cable to its lowest setting - Stand sideways to the machine with the pulley closest to the hand you will be working - Grasp the handle with the hand furthest away from the machine with a neutral grip - Place opposite hand to hold onto the machine beside you for balance Movement - Pull the handle outward and upward, leading with your elbow - Keep your arm slightly bent, and raise the cable to the side until your arm is roughly at shoulder height or slightly higher. Your palm should face the ground - Slowly lower the cable back down to the starting position, stopping just past your hipExercises
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 position