Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
To create your own custom workout, set this workout as your current routine and add your own exercises!
Where is my workout?
If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans".
Renaming Workout Days
Swipe left to rename, change the status or duplicate workout days.
Changing Default Reps and Starting Weight
Swipe left on the exercise cell and tap the edit icon.
Running
|
1x12 reps |
rest: 5s
|
||
Cat Stretch
|
1x12 reps |
rest: 20s
|
||
All Fours Quad Stretch
|
1x12 reps |
rest: 20s
|
||
Hip Stretch
|
1x12 reps |
rest: 20s
|
||
Cross-Leg Side Stretch (Supine)
|
1x12 reps |
rest: 20s
|
||
Band Hamstring Stretch
|
1x12 reps |
rest: 20s
|
||
Band Quad Stretch
|
1x12 reps |
rest: 20s
|
||
Barbell Deep Squat
|
5x5 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
5x10 reps |
rest: 20s
|
||
Barbell Kneeling Jump Squat
|
5x10 reps |
rest: 20s
|
||
Glute Kickback
|
5x10 reps |
rest: 30s
|
||
Band Good Morning
|
5x10 reps |
rest: 30s
|
||
Air Bike
|
5x10 reps |
rest: 30s
|
||
Hanging Leg Raise
|
5x10 reps |
rest: 30s
|
Elliptical Training
|
1x12 reps |
rest: 10s
|
||
Shoulder Stretch
|
3x10 reps |
rest: 20s
|
||
Shoulder Rotation
|
3x10 reps |
rest: 20s
|
||
Shoulder Circles
|
3x10 reps |
rest: 20s
|
||
Barbell Military Press
|
5x5 reps |
rest: 20s
|
||
Barbell Bench Press
|
5x5 reps |
rest: 60s
|
||
Dumbbell Fly
|
3x10 reps |
rest: 20s
|
||
Dumbbell One-Arm Front Raise
|
3x10 reps |
rest: 20s
|
||
Dumbbell Lateral Raise
|
3x10 reps |
rest: 20s
|
||
Bench Dip
|
3x10 reps |
rest: 20s
|
||
Dumbbell One-Arm Front Raise
|
3x10 reps |
rest: 20s
|
||
Cable Tricep Pushdown (Rope)
|
3x10 reps |
rest: 20s
|
Indoor Cycling
|
1x12 reps |
rest: 10s
|
||
Barbell Deadlift
|
5x10 reps |
rest: 60s
|
||
Machine Leg Press
|
5x10 reps |
rest: 20s
|
||
Machine Leg Curl (Prone)
|
5x10 reps |
rest: 20s
|
||
Machine Single-Leg Extension
|
5x10 reps |
rest: 20s
|
||
Star Jump
|
5x10 reps |
rest: 20s
|
||
Bridge
|
5x12 reps |
rest: 60s
|
||
Leg Pull-In
|
5x10 reps |
rest: 20s
|
||
Jackknife Sit-Up
|
5x10 reps |
rest: 20s
|
Rowing
|
1x12 reps |
rest: 10s
|
||
Barbell Curl
|
5x10 reps |
rest: 20s
|
||
Dumbbell Alternating Hammer Curl
|
5x10 reps |
rest: 20s
|
||
Cable Reverse Curl
|
5x10 reps |
rest: 20s
|
||
Machine Inverted Row
|
5x10 reps |
rest: 20s
|
||
Cable Lat Pulldown (Wide Grip)
|
5x10 reps |
rest: 20s
|
||
Cable Seated Row
|
5x10 reps |
rest: 20s
|
||
Barbell Bent-Over Row
|
5x10 reps |
rest: 20s
|
||
Superman
|
5x20 reps |
rest: 20s
|
||
Crunch
|
5x20 reps |
rest: 20s
|