Follow-along sessions for home and gym.
Every workout is built from fully-coached moves — with demo video, muscle maps, and the same AI form check on tap. Train with bodyweight at home, or with equipment in the gym.
Home workouts
Bodyweight only — no equipment, do it anywhere.
Home18 minFull-Body Foundations
A balanced first session you can do anywhere — no equipment, just your bodyweight.
Equipment: none — just you
- Bodyweight Squat3 × 12
- Push-up3 × 10
- Forward Lunge3 × 10
- Glute Bridge3 × 15
- Forearm Plank3 × 40s
Home10 minMorning Wake-Up
A gentle full-body flow to get the blood moving and start your day.
Equipment: none — just you
- Jumping Jacks3 × 40s
- Bodyweight Squat2 × 12
- Glute Bridge2 × 15
- Mountain Climber2 × 30s
Home14 minCore & Glutes
Wake up your posterior chain and midsection with slow, controlled bodyweight work.
Equipment: none — just you
- Glute Bridge3 × 15
- Forearm Plank3 × 45s
- Forward Lunge3 × 12
- Bodyweight Squat3 × 15
Home12 minAbs & Core Crusher
Hit every angle of your midsection — front, sides and lower abs.
Equipment: none — just you
- Forearm Plank3 × 40s
- Russian Twist3 × 20
- Lying Leg Raise3 × 12
- Mountain Climber3 × 30s
Home18 minNo-Equipment HIIT
Short, hard intervals that spike your heart rate and torch calories.
Equipment: none — just you
- Burpee4 × 10
- Mountain Climber4 × 40s
- Jumping Jacks4 × 40s
- Bodyweight Squat3 × 20
Home20 minFat-Burn Circuit
A rolling circuit of full-body moves to keep the heart rate high.
Equipment: none — just you
- Jumping Jacks3 × 45s
- Burpee3 × 8
- Bodyweight Squat3 × 18
- Push-up3 × 12
- Mountain Climber3 × 40s
Home16 minLower-Body Burn
Higher-rep leg work to build endurance and control — expect the burn.
Equipment: none — just you
- Bodyweight Squat4 × 20
- Forward Lunge4 × 12
- Calf Raise3 × 20
- Glute Bridge3 × 20
Home15 minGlute Focus
Bodyweight glute activation and burnout — build and shape without weights.
Equipment: none — just you
- Glute Bridge4 × 18
- Forward Lunge3 × 12
- Bodyweight Squat3 × 18
Home15 minBodyweight Upper Body
Push and press with just your bodyweight and a sturdy chair.
Equipment: A sturdy chair
- Push-up4 × 12
- Tricep Dip3 × 12
- Forearm Plank3 × 45s
Home8 minQuick Lunch Sweat
Only got a few minutes? This quick hit keeps you moving.
Equipment: none — just you
- Jumping Jacks3 × 40s
- Bodyweight Squat2 × 15
- Mountain Climber2 × 30s
Home16 minCore & Cardio
Alternate core holds with cardio bursts for a lean, strong midsection.
Equipment: none — just you
- Mountain Climber3 × 40s
- Russian Twist3 × 24
- Lying Leg Raise3 × 14
- Forearm Plank3 × 45s
- Jumping Jacks2 × 40s
Home22 minAdvanced Bodyweight
A demanding, no-equipment session for when bodyweight basics feel easy.
Equipment: A sturdy chair
- Burpee4 × 12
- Push-up4 × 18
- Tricep Dip3 × 15
- Bodyweight Squat3 × 25
- Forearm Plank3 × 60s
Home20 minLower-Body Foundations
Build lower-body strength at home — no equipment, just smart bodyweight work.
Equipment: none — just you
- Wall Sit3 × 40s
- Step-Up3 × 12
- Bulgarian Split Squat3 × 10
- Glute Bridge3 × 15
Home16 minCore Circuit
A focused ab and oblique circuit you can do on a mat anywhere.
Equipment: Mat
- Bicycle Crunch3 × 20
- Sit-Up3 × 15
- Side Plank3 × 30s
- Dead Bug3 × 10
Home18 minHIIT Sweat
Fast, heart-pumping conditioning — minimal space, maximum burn.
Equipment: none — just you
- High Knees4 × 30s
- Jump Rope4 × 40s
- Box Jump3 × 10
- Burpee3 × 10
Home22 minDumbbell Home Total
One pair of dumbbells, a full-body session in the living room.
Equipment: Dumbbells
- Goblet Squat3 × 12
- Romanian Deadlift3 × 12
- Arnold Press3 × 10
- Hammer Curl3 × 12
Home20 minGlute Focus
Hip-dominant work to build and shape the glutes.
Equipment: Dumbbells
- Hip Thrust3 × 12
- Romanian Deadlift3 × 12
- Step-Up3 × 12
- Glute Bridge3 × 20
Gym workouts
Barbell, dumbbell and machine sessions.
Gym22 minStrength Foundations
Learn the big lifts with a simple squat, press and row template.
Equipment: Barbell, Bench
- Bodyweight Squat3 × 10
- Bench Press3 × 10
- Bent-Over Row3 × 10
Gym20 minUpper-Body Strength
Press and curl for a stronger, more defined upper body.
Equipment: Dumbbells, Bench (optional)
- Dumbbell Shoulder Press4 × 10
- Dumbbell Bicep Curl4 × 12
- Push-up3 × 12
Gym24 minPush Day
Everything that pushes — chest, shoulders and triceps in one session.
Equipment: Barbell, Dumbbells, Bench
- Bench Press4 × 8
- Incline Bench Press3 × 10
- Dumbbell Shoulder Press3 × 10
- Lateral Raise3 × 15
- Tricep Dip3 × 12
Gym24 minPull Day
Vertical and horizontal pulls for a wide, thick back and bigger arms.
Equipment: Pull-up bar, Cable machine, Barbell, Dumbbells
- Pull-Up4 × 8
- Lat Pulldown3 × 12
- Seated Cable Row3 × 12
- Face Pull3 × 15
- Hammer Curl3 × 12
Gym26 minLeg Day
Quads, hamstrings and calves — the complete lower-body builder.
Equipment: Barbell, Leg press, Leg curl/extension machine
- Bodyweight Squat4 × 8
- Leg Press3 × 12
- Leg Curl3 × 12
- Leg Extension3 × 15
- Calf Raise4 × 20
Gym22 minChest & Triceps
A focused chest session with triceps to finish.
Equipment: Barbell, Dumbbells, Bench
- Bench Press4 × 8
- Incline Bench Press3 × 10
- Dumbbell Chest Fly3 × 14
- Tricep Dip3 × 12
Gym22 minBack & Biceps
Row and pull for a strong back, then curl the arms to finish.
Equipment: Barbell, Cable machine, Dumbbells
- Bent-Over Row4 × 10
- Lat Pulldown3 × 12
- Seated Cable Row3 × 12
- Dumbbell Bicep Curl3 × 12
- Hammer Curl3 × 12
Gym20 minShoulders & Arms
Round out the delts and pump the arms for that capped, defined look.
Equipment: Dumbbells, Cable machine
- Dumbbell Shoulder Press4 × 10
- Lateral Raise3 × 15
- Face Pull3 × 15
- Dumbbell Bicep Curl3 × 12
- Hammer Curl3 × 12
Gym22 minGlute Builder
Hip thrusts and hinges to build and strengthen the glutes.
Equipment: Barbell, Bench, Kettlebell
- Hip Thrust4 × 12
- Kettlebell Swing3 × 15
- Glute Bridge3 × 18
- Leg Curl3 × 12
Gym24 minPosterior-Chain Power
Hinge-focused strength for glutes, hamstrings and a bulletproof back.
Equipment: Barbell, Plates
- Deadlift (Hip Hinge)4 × 6
- Hip Thrust3 × 12
- Glute Bridge3 × 15
- Forearm Plank3 × 45s
Gym24 minPower & Conditioning
Explosive lifts paired with conditioning for athletic power.
Equipment: Barbell, Kettlebell
- Deadlift (Hip Hinge)5 × 5
- Kettlebell Swing4 × 15
- Burpee3 × 10
Gym20 minFull-Body Dumbbell
One pair of dumbbells, one complete full-body workout.
Equipment: Dumbbells
- Dumbbell Shoulder Press3 × 12
- Dumbbell Bicep Curl3 × 12
- Dumbbell Chest Fly3 × 14
- Forward Lunge3 × 12
Gym20 minPush & Pull
Balanced push and pull movements for a complete gym session.
Equipment: Dumbbells, Barbell
- Dumbbell Shoulder Press3 × 10
- Bent-Over Row3 × 10
- Dumbbell Bicep Curl3 × 12
- Deadlift (Hip Hinge)3 × 8
Gym24 minLeg Power
A complete lower-body session from hinge to isolation.
Equipment: Barbell, Dumbbells, Machine
- Romanian Deadlift4 × 8
- Bulgarian Split Squat3 × 10
- Leg Press3 × 12
- Calf Raise3 × 15
Gym20 minShoulder Sculpt
Round, capped shoulders from every angle.
Equipment: Dumbbells
- Arnold Press3 × 10
- Lateral Raise3 × 15
- Front Raise3 × 12
- Dumbbell Shrug3 × 15
Gym20 minArm Day
Biceps and triceps supersets for a serious pump.
Equipment: Dumbbells, Machine
- Preacher Curl3 × 12
- Hammer Curl3 × 12
- Tricep Pushdown3 × 15
- Overhead Tricep Extension3 × 12
Gym22 minChest & Triceps
Press heavy, then finish the chest and triceps with isolation.
Equipment: Barbell, Machine
- Bench Press4 × 8
- Cable Crossover3 × 14
- Tricep Pushdown3 × 15
- Tricep Dip3 × 10
Gym22 minBack & Rear Delts
Build a thick back and healthy, strong rear shoulders.
Equipment: Machine, Dumbbells
- Lat Pulldown3 × 12
- Seated Cable Row3 × 12
- Reverse Fly3 × 15
- Face Pull3 × 15