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Glutes and Hamstrings
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Glutes and Hamstrings
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Glutes and Hamstrings
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Glutes and Hamstrings
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Upper Core Express
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Twist and Shred
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Lower Ab Focus
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Lower Ab Express
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Express 8-Pack
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Ab Attack
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6 Pack Express
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3 Minute Ab Finisher
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12 Minute Abs
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Weighted Full Body Express
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Full Body Toning Circuit
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Full Body Shred
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Full Body HIIT
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Full Body Blitz
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Upper Body Finisher
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Full Upper Body + Core
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Exercises
Overhead Dumbbell March
Setup - Stand tall with feet hip-width apart - Hold a dumbbell overhead with both hands - Keep your arms fully extended and shoulders engaged Movement - Lift one knee toward your waist while maintaining an upright posture - Lower the leg back down and immediately lift the other knee - Continue marching in place while keeping the dumbbell stable overheadExercises
Dumbbell Wood chop
Setup - Hold a dumbbell with both hands above your head away from your body - Stand with feet shoulder-width apart - Slightly bend your knees and engage your core Movement - Rotate your torso and bring the dumbbell down toward the outside of one knee - Explosively rotate your torso and drive the dumbbell diagonally upward across your body, finishing above your opposite shoulderExercises
Dumbbell Twist
Setup - Stand tall with feet hip-width apart - Hold a dumbbell with both hands at chest level, elbows slightly bent - Engage your core and keep your spine neutral Movement - Rotate your torso to one side, keeping the dumbbell at chest level - Control the movement and avoid using just your arms—rotate from the core - Return to the centre, then twist to the opposite sideExercises
360 Waist Twists
Setup - Stand with feet hip-width apart - Hold a dumbbell in one hand at waist level - Engage your core and keep your chest up Movement - Pass the dumbbell around your body in a circular motion - Switch hands behind your back and continue the motion smoothly - Keep your torso stable, only your arms should move - Complete the desired reps in one direction, then switch directionsExercises
Standing Bicycles
Setup - Stand tall with feet hip-width apart - Place your hands behind your head with elbows wide - Keep your core engaged and chest lifted Movement - Lift your right knee toward your chest while twisting your torso to bring your left elbow toward the knee - Lower your leg back down and return to the starting position - Immediately switch sides, bringing your right elbow toward your left knee - Continue alternating sides in a controlled, bicycle-like motion