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Exercises
Every exercise from our free workouts. Open a workout to see the full session.
| Exercise | Workout | Sets | Reps |
|---|---|---|---|
| Push-ups | 15 minute Morning Routine | 3 | 10 |
| Bodyweight Air squat | 15 minute Morning Routine | 3 | 10 |
| Dead Bug | 15 minute Morning Routine | 3 | 10 |
| Jumping Jacks | 15 minute Morning Routine | 3 | 20 |
| Plank Hold | 15 minute Morning Routine | 2 | 30 |
| Admin Test Free - Standing calf raise | Admin Test Free - Everyday movement | 2 | 12 |
| Alternating Dumbbell Curls | Arm Strength Starter | 3 | 12 |
| Bench Triceps Dips | Arm Strength Starter | 3 | 10 |
| Hammer Curls | Arm Strength Starter | 3 | 12 |
| One Arm Dumbbell Row | Back Strength Basics | 3 | 12 |
| Band Pulldowns | Back Strength Basics | 3 | 15 |
| Bird Dog | Back Strength Basics | 3 | 10 |
| Marching High Knees | Cardio Starter | 3 | — |
| Step Jacks | Cardio Starter | 3 | — |
| Mountain Climbers | Cardio Starter | 3 | — |
| Incline Push-Ups | Chest Fundamentals | 3 | 12 |
| Dumbbell Floor Press | Chest Fundamentals | 3 | 12 |
| Standing Band Flyes | Chest Fundamentals | 3 | 15 |
| Cat-cow | Core control and mobility | 1 | 8 |
| Dead bug | Core control and mobility | 3 | 8 |
| Bird dog | Core control and mobility | 3 | 8 |
| Knee plank | Core control and mobility | 3 | — |
| Gentle seated rotation | Core control and mobility | 1 | 8 |
| Dead Bug | Core Stability Flow | 3 | 10 |
| Side Plank | Core Stability Flow | 3 | — |
| Slow Mountain Climbers | Core Stability Flow | 3 | 12 |
| Jumping Jacks | Daily Exercise | 3 | 20 |
| Bodyweight Squats | Daily Exercise | 3 | 15 |
| Push-Ups | Daily Exercise | 3 | 10 |
| Plank Hold | Daily Exercise | 3 | 30 |
| Burpees | Full-Body Blast | 4 | 12 |
| Walking Lunges | Full-Body Blast | 3 | 16 |
| Mountain Climbers | Full-Body Blast | 4 | 20 |
| Dumbbell Rows | Full-Body Blast | 3 | 12 |
| Plank to Push-Up | Full-Body Blast | 3 | 10 |
| March in place | Full-body foundations | 1 | 60 |
| Chair squat | Full-body foundations | 3 | 10 |
| Wall push-up | Full-body foundations | 3 | 10 |
| Glute bridge | Full-body foundations | 3 | 12 |
| Standing calf raise | Full-body foundations | 2 | 15 |
| Burpees | HIIT Cardio Blast | 4 | — |
| High Knees | HIIT Cardio Blast | 4 | — |
| Skater Jumps | HIIT Cardio Blast | 4 | — |
| March in place | Low-impact cardio circuit | 1 | 60 |
| Step touch | Low-impact cardio circuit | 3 | — |
| Standing knee lift | Low-impact cardio circuit | 3 | — |
| Side steps | Low-impact cardio circuit | 3 | — |
| Easy walking cooldown | Low-impact cardio circuit | 1 | — |
| Goblet Squats | Lower Body Builder | 4 | 12 |
| Reverse Lunges | Lower Body Builder | 3 | 10 |
| Glute Bridges | Lower Body Builder | 4 | 15 |
| March in place | Lower-body strength basics | 1 | 60 |
| Bodyweight squat | Lower-body strength basics | 3 | 10 |
| Supported reverse lunge | Lower-body strength basics | 2 | 8 |
| Glute bridge | Lower-body strength basics | 3 | 12 |
| Standing calf raise | Lower-body strength basics | 3 | 12 |
| Barbell Back Squats | Power Legs | 5 | 6 |
| Romanian Deadlifts | Power Legs | 4 | 8 |
| Bulgarian Split Squats | Power Legs | 3 | 10 |
| Leg Press | Power Legs | 4 | 12 |
| Standing Calf Raises | Power Legs | 4 | 15 |
| Lat Pulldowns | Pull Power | 4 | 10 |
| Seated Cable Rows | Pull Power | 4 | 12 |
| Romanian Deadlifts | Pull Power | 4 | 8 |
| Barbell Bench Press | Push Strength | 4 | 8 |
| Incline Dumbbell Press | Push Strength | 4 | 10 |
| Cable Chest Flyes | Push Strength | 3 | 12 |
| Crunches | Quick Core Burn | 3 | 20 |
| Leg Raises | Quick Core Burn | 3 | 15 |
| Russian Twists | Quick Core Burn | 3 | 20 |
| Plank Hold | Quick Core Burn | 2 | 30 |
| Alternating Dumbbell Curls | seven days | 3 | 12 |
| Band Pull Aparts | seven days | 3 | 15 |
| Wall Slides | Shoulder Mobility Reset | 3 | 12 |
| Band Pull Aparts | Shoulder Mobility Reset | 3 | 15 |
| Light Lateral Raises | Shoulder Mobility Reset | 3 | 12 |
| Dumbbell Shoulder Press | Shoulder Sculptor | 4 | 10 |
| Lateral Raises | Shoulder Sculptor | 4 | 15 |
| Front Raises | Shoulder Sculptor | 3 | 12 |
| Rear Delt Flyes | Shoulder Sculptor | 3 | 15 |
| Face Pulls | Shoulder Sculptor | 3 | 15 |
| Barbell Overhead Press | Strong Shoulders Blitz | 5 | 8 |
| Arnold Press | Strong Shoulders Blitz | 4 | 10 |
| Cable Lateral Raises | Strong Shoulders Blitz | 4 | 15 |
| Upright Rows | Strong Shoulders Blitz | 3 | 12 |
| Shrugs | Strong Shoulders Blitz | 4 | 15 |
| Rear Delt Flyes | Strong Shoulders Blitz | 3 | 20 |
| Barbell Curls | Upper Arm Builder | 4 | 10 |
| Overhead Triceps Extension | Upper Arm Builder | 4 | 12 |
| Close Grip Push-Ups | Upper Arm Builder | 3 | 12 |
| Arm circles | Upper-body dumbbell strength | 1 | 20 |
| Dumbbell row | Upper-body dumbbell strength | 3 | 10 |
| Dumbbell floor press | Upper-body dumbbell strength | 3 | 10 |
| Dumbbell shoulder press | Upper-body dumbbell strength | 3 | 8 |
| Biceps curl | Upper-body dumbbell strength | 2 | 12 |