Workouts built for real weeks.
110 guided sessions — warm-up to cool-down, an easier and harder option on every exercise, and a version for whatever time, gear, and energy you actually have. Free to browse; the guided player lives in the app.
Desk Micro-Break in 5
Five minutes between meetings: stand, hinge, stretch, breathe — the antidote taken hourly.
Mobility Express in 8
Five stretches, eight minutes — the smallest useful dose of moving well.
Beginner Core in 10
Dead bugs, short planks, and bridges — core work that starts where you are.
Chair Mobility in 10
Seated and supported stretches for hips, back, and shoulders — mobility without getting on the floor.
Morning Wake-Up in 10
Ten minutes between the alarm and the shower: gentle movement that starts the engine without redlining it.
Quick Burn in 10
Four bodyweight movements, zero setup — for the day the calendar wins but you refuse to lose.
Desk Posture Reset in 12
Rear delts, upper back, and chest openers — twelve minutes that undo the laptop hunch.
First Balance in 12
Counter-supported stands, heel raises, and gentle weight shifts — balance training that starts at the kitchen counter.
Morning Mobility in 12
A gentle head-to-toe unlock: spine, hips, and shoulders opened before the day closes them back up.
Shoulder Relief in 12
Gentle opens and stretches for shoulders that carry the week — screen-hunch first aid.
Chair Strength in 15
A full strength circuit that starts and ends at a sturdy chair — sit-to-stands, presses, and rows.
Core Foundations in 15
Brace, resist, and control: the quiet core work that makes every other lift and every long day better.
Evening Unwind in 15
The day is done — fifteen minutes of long, quiet holds that tell your body the same thing.
First Kettlebell in 15
Learn the hinge, then the swing, then the goblet squat — the bell’s alphabet in one session.
Happy Hips in 15
For desk-bound hips: the world’s greatest stretch, deep holds, and gentle openers, fifteen quiet minutes.
HIIT Express in 15
Four movements, fifteen minutes, zero excuses — the shortest honest hard workout in the library.
Jump Rope Intervals in 15
The playground classic, structured: short skipping rounds with honest rests — cardio in a doormat of space.
Lower Abs Focus in 15
Leg raises, reverse crunches, and flutters — the below-the-navel work that planks miss.
Lower Body Express in 15
Squat, hinge, lunge — fifteen minutes that keep leg day from disappearing entirely.
Minimal Dose A in 15
Half of the two-a-week starter pair: squat, push, pull at friendly volume.
Obliques Focus in 15
Side bends, twists, and side planks — the waist muscles that turn, brace, and carry.
Roll & Release in 15
Foam roller work for hips and back plus long stretches — the day-after medicine.
Runner’s Mobility in 15
Hips, hamstrings, and calves — the fifteen minutes that keep the miles feeling smooth.
Steady Balance 60+ in 15
Supported single-leg stands, sit-to-stands, and heel raises — balance practice with a counter nearby.
Upper Body Express in 15
One push, one pull, one press — the honest minimum that still moves the needle.
Steady & Strong: Balance in 18
Sit-to-stands, single-leg work, and controlled holds — the unglamorous training that keeps you sure on your feet.
Active Recovery in 20
Gentle movement that helps soreness leave faster than the couch does.
Advanced Core in 20
L-sits, long side planks, and slow leg raises — for when the foundations stopped being hard.
Arms Focus in 20
Biceps and triceps, superset style — the honest pump session for the day you just want arms.
Athletic Balance in 20
Hops to stick-landings, lateral bounds, and single-leg control — balance at game speed.
Balance & Core in 20
Single-leg work woven with anti-rotation core — the quiet stability session athletes call prehab.
Balance Flow in 20
Single-leg reaches, slow lunges, and holds that ask your feet to think — moving balance, not just standing still.
Band Express in 20
The drawer-gym quickie: squat-rows, presses, and hinges with one band and twenty minutes.
Band Glutes in 20
Monster walks, shuttles, and pull-throughs — the mini-band burn that wakes sleeping glutes.
Beginner Low-Impact Cardio in 20
Heart rate up, joints untouched — marches, crawls, and easy intervals for the first month.
Beginner Lower Body in 20
Squats to a chair, gentle hinges, and bridges — legs without the intimidation.
Beginner Upper Body in 20
Push, pull, and press at friendly weights — the upper-body starting line.
Cable Arms in 20
Curls and pressdowns on the stack — constant-tension arm work with instant weight changes.
Core Stability in 20
Holds, presses, and controlled rotation — a core session about lasting, not burning.
Deep Hips & Hamstrings in 20
Long holds for the tightest places — the session for the day your hamstrings feel like cables.
Deload: Easy Full Body in 20
Everything light, nothing to prove — the deliberately easy session that lets last week’s work sink in.
First Steps: Full Body in 20
A calm, complete first strength session — five fundamental movements, one light dumbbell, twenty minutes.
Full-Body Mobility in 20
Every major joint, one unhurried circuit — the maintenance session your future self keeps thanking you for.
HIIT Cardio in 20
Five explosive movements, thirty seconds at a time — maximum heart rate return on twenty minutes.
Hotel Room Reset in 20
Six quiet, neighbor-friendly movements that fit between the bed and the desk — travel is no excuse.
Interval Ladder in 20
20, 30, 40, 30, 20 seconds of work — climb the ladder, then enjoy the way down.
Kettlebell Flow in 20
One bell, four movements, minimal rest — swings into squats into rows until the timer saves you.
Low-Impact HIIT in 20
All the breathlessness, none of the jumping — fast squats, crawls, and climbers on soft knees.
Minimal Space in 20
A workout that fits on a yoga mat — no jumping, no lunging room, no excuses in the smallest flat.
One-Dumbbell Complex in 20
Five movements, one dumbbell, no putting it down — a complex that turns a single weight into a whole gym.
Push-Up Progression in 20
From knees to full to explosive — a ladder that meets your push-ups where they are.
Rotation & Power in 20
Twists, side bends, and anti-rotation holds — for golf swings, tennis serves, and life’s turns.
Shoulder Stability in 20
Y-raises, rear delts, and controlled presses — the small work that keeps shoulders in the game.
Sprint Repeats in 20
Short, honest sprints with full recoveries — speed work that respects the hamstrings.
Stability Ball Core in 20
The big ball earns its corner: pull-ins, dips, and extensions that make the floor versions feel easy.
Steady Strength 60+ in 20
Chair-supported squats, gentle bridges, and balance work — strength training that meets you where you are.
True Tabata in 20
The real protocol: 20 seconds all-out, 10 seconds rest, eight rounds a movement. Short is not the same as easy.
Athletic Power in 25
Jumps, bounds, and explosive ground work — train fast to stay fast.
Bike Intervals in 25
Stationary bike work-and-recover blocks — all the intensity, none of the impact.
Bodyweight HIIT in 25
Crawls, jumps, and climbers in rolling intervals — the no-equipment conditioning main course.
Chest Focus in 25
Presses, flys, and push-up finishers — direct chest work from every useful angle.
Cyclist’s Strength in 25
Single-leg power, glutes, and a core that holds aero — strength the saddle can feel.
Four-Week Foundation — Week 1
Week one: learn the five patterns light — squat, hinge, push, pull, brace. Form is the entire assignment.
Knee-Friendly Lower Body in 25
Hinges, bridges, and calf work that build the legs without asking the knees to bend deep.
Pull-Up Progression in 25
Built around the bar: quality pull-ups in low doses, backed by rows that build the strength to earn more.
Run Intervals in 25
Treadmill or road: work-and-recover running blocks that make hard pace feel earned, not endless.
Runner’s Strength in 25
Single-leg strength, calves, and core — the maintenance work that keeps runners running.
Shoulders Focus in 25
Presses, raises, and rear-delt work from every angle — capped shoulders and the posture to carry them.
Single-Leg Strength in 25
Every rep on one leg — the imbalance-finder that fixes what two-legged lifts hide.
Stability Ball Full Body in 25
The whole session on the big ball — squats against the wall, dips, pull-ins, and extensions.
Superset Express in 25
Opposing muscles back-to-back with no rest between — the busy person’s full session in twenty-five minutes.
Four-Week Foundation — Week 2
Week two: one more set on the big patterns. Same weights, better reps.
Advanced Calisthenics in 30
Pull-ups, explosive push-ups, dips, and skill holds — bodyweight mastery for when the basics got easy.
Back & Biceps in 30
Rows from three angles, then curls to finish — the pull day your pressing has been waiting for.
Back Focus in 30
Pulldowns, rows, and extensions — the day that builds the back your posture has been asking for.
Cable Machine Circuit in 30
One cable stack, six stations — constant tension from the machine that never runs out of angles.
Elliptical Steady State in 30
One continuous conversational-pace block — the aerobic base builder that podcasts were made for.
Evening Strength in 30
A full session tuned for after work: moderate intensity, no jumping, and a wind-down built in.
Four-Week Foundation — Week 3
Week three: nudge the weight up where week two felt controlled, and add the lunge.
Glutes & Hamstrings in 30
Thrusts, hinges, and single-leg work for the whole posterior chain — the muscles that power everything.
Gym Machines: A Friendly Intro in 30
Five machines, zero intimidation — a guided first circuit for anyone who joined a gym and froze at the door.
Hiker Prep in 30
Step-ups, carries-style holds, and calves — legs that climb and knees that descend happily.
Hotel Gym in 30
Built for the half-equipped basement gym: dumbbells, one machine, and a plan.
Kettlebell Power in 30
Built around the swing: explosive hinges, loaded squats, and rows that leave you breathing like cardio.
Low-Impact Conditioning in 30
Breathe hard without a single jump — crawls, carries, lunges, and holds that respect your joints and your neighbors.
Lower Body Strength in 30
Squat, hinge, lunge, thrust: a leg day that builds the muscles that carry every other day.
No-Equipment Full Body in 30
Squat, push, lunge, bridge, and brace — a complete strength session with exactly zero equipment.
No-Repeat Full Body in 30
Twelve movements, each done exactly once — variety as the whole workout.
Push Day in 30
Chest, shoulders, and triceps in one clean line — the pressing partner to your pull day.
Quad-Focus Leg Day in 30
Squats, split squats, and lunges from every angle — the front of your legs will know about it.
Resistance Band Total Body in 30
One band, seven movements, every major muscle — the whole gym folds into a drawer.
Tempo Strength in 30
Three seconds down on every rep — lighter weights, heavier honesty.
Treadmill Pyramid in 30
Intervals that climb then descend — one minute, two, three, two, one, with honest recoveries.
Four-Week Foundation — Week 4
Week four: the full session at working weights — then graduate to the main library, stronger than you started.
Full Body Dumbbell in 35
The complete session for one pair of dumbbells: push, pull, squat, hinge, and core in six honest movements.
Mixed Conditioning in 35
Strength moves at cardio pace: swings, crawls, lunges, and rope — the engine-builder.
Smith Machine Full Body in 35
The guided bar does squats, presses, and rows — a full session on the machine nobody fights over.
Strength-Endurance Circuit in 35
Higher reps, shorter rests, one pair of dumbbells — strength work that doubles as conditioning.
Upper Body Strength in 35
Push and pull in balance: chest, back, shoulders, and arms with one pair of dumbbells.
Barbell Lower Body in 40
Squats and deadlifts share the stage — the two lifts that build everything below the belt.
Barbell Strength Day in 40
The gym classics done properly: squat, deadlift, and bench with real rest between real sets.
Barbell Upper Body in 40
Bench, rows, and overhead pressing with the bar — classic upper strength, properly rested.
Upper Body Volume in 40
Push and pull in one bigger session — for the two-day-a-week lifter who wants it all.
Full Body Gym Day in 45
Machines and free weights in one intelligent circuit — the complete gym session for a full membership.
Kettlebell Full Session in 45
Swings, squats, presses, and rows — the complete hour-feeling workout from a single bell.
Leg Day Volume in 45
Squats, presses, curls, and calves at real volume — walk in strong, walk out humble.
Pull Day Volume in 45
Pulldowns, three row angles, curls, and rear delts — the complete pulling session.
Push Day Volume in 45
The bigger push session: heavy presses, incline work, flys, and a triceps finish.
Full Body Dumbbell in 50
The bigger brother: eight movements, four working sets on the main lifts, and room to push your numbers.
Weekend Warrior in 50
The big Saturday session: swings, squats, presses, lunges, and a core finisher — everything, properly.
No matches — try widening.