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Conditioning - Full Body Circuit
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Conditioning - Full Body Circuit
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Conditioning - Full Body Circuit
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Conditioning - Full Body Circuit
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Conditioning - Full Body Circuit
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Conditioning - Full Body Circuit
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Glutes and Quads
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Glutes and Quads
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Glutes and Quads
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Glutes and Quads
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Glutes and Quads
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Glutes and Quads
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Full Upper Body & Core
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Full Upper Body & Core
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Full Upper Body & Core
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Full Upper Body & Core
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Full Upper Body & Core
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Full Upper Body & Core
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Glutes and Hamstrings
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Glutes and Hamstrings
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Exercises
Smith Machine Sissy Squat
Setup - Set the barbell on the Smith Machine at about shoulder height or slightly higher - Stand away from the Smith Machine, with your feet shoulder width apart and about 1-2 feet in front of the barbell - Your toes should be pointed straight ahead or slightly outward - The bar should rest on your upper traps Movement - Lean into the bar, allowing your knees to bend forward while keeping your torso as upright as possible - Shift your hips backwards and descend towards the ground by bending your knees lowering yourself as though you are sitting into a chair. - Lower yourself as low as you can go focusing on keeping your heels on the floor driving the motion from your quads. - Once you have reached the lowest point, press through your quads and return to the starting positionExercises
Elevated Dumbbell Reverse Lunge
Setup - Have a slightly elevated surface or weight plates placed under you - Begin standing on the elevated surface or weight plates and have your dumbbells by your side Movement - Step one foot back and slowly lower your body by bending your front knee. Your back knee should descend towards the floor, aiming to come as close to the floor as possible without touching it -Your front thigh should be parallel to the ground at the bottom of the movement with your knee tracking over your toes - Once you have reached the lowest point of the lunge, push through the heel on your front foot to return to the starting positionExercises
Heel Elevated Goblet Squat
Setup - Elevate your heels by placing them on an elevated surface - Hold the dumbbell with both hands in a goblet position. Your hands should cup the top of the dumbbell, holding it vertically close to your chest. Your elbows should be pointed downwards and forearms parallel to your torso - Stand with your feet shoulder width apart with your toes slightly pointed outwards Movement - Bend your hips and knees, lowering your body into a squat position. Keep your chest up, core engaged and back straight - As you squat down, make sure your knees push out in line with your toes - As you reach as deep as you can go, press through your heels and drive upwards straightening your legs and returning to the starting positionExercises
Leg Extensions
Setup - Sit back onto the machine, adjust backrest so that your knees are aligned with the pivot point of the machine. Your knees should be at a 90 degree angle - Adjust the foot pad so that it sits comfortably just above your ankles Movement - Slowly extend your legs by straightening your knees to be fully extended - At the top of this movement squeeze and hold for 1-2 seconds and then begin to slowly lower your legs back down to the starting positionExercises
Wall Sit
Setup - Stand with your back against a flat wall - Step your feet about 2 feet from the wall and place them shoulder width apart - Position your back and head flat against the wall, ensuring your spine is in a neutral position Movement - Slowly bend your knees to lower your body into a seated position. Aim for your thighs to be parallel to the ground and your knees directly above your ankles - Keep your knees at a 90 degree and hold this position, maintaining constant tension in your quads