FM18M5U – BIQ Workout App

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Workout Program Content

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About your Program Sample Workout

Week 01 – Day 1: Push-Pull Booster 20 Exercises Sample Workout

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Workout Content

0% Complete 0/20 Steps

#0 – Warm-Up Routine (30)

#1 – Push Up – Band Assisted

#2 – Alternating Lat Pull Down

#3 – Straight Punches

#4 – Seated Row – Supinated

#5 – Active Break

#6 – Chest to Shoulder Press (Combo)

#7 – Reverse Lunge to Row (Combo)

#8 – Incline Chest Press

#9 – Alternating Archer Pulls in Squat Hold

#10 – Active Break

#11 – Low Outer Pull to Front Raise (Combo)

#12 – Archer Pull to Chest Press (Combo)

#13 – Pull-Apart

#14 – Lat Pull Down to Shoulder Press (Combo)

#15 – Active Break

#16 – Decline Chest Press (Paused)

#17 – Clockwork

#18 – Push Up

#19 – Low Outer Pulls

Week 01 – Day 2: Plyometrics 30 Exercises Sample Workout

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Workout Content

0% Complete 0/30 Steps

#0 – Warm-Up Routine (30)

#1 – Switch Run-Stance Squats

#2 – Bird Side Jumps

#3 – Jumping Jacks

#5 – Active Break

#6 – Switch Run-Stance Squats

#7 – Bird Side Jumps

#8 – Jumping Jacks

#10 – Active Break

#11 – 4 Tension Split Jumps to Squat

#12 – Frog Side Jumps

#13 – Jumping Jacks – Front

#14 – Squatting Straight Punches

#15 – Active Break

#16 – 4 Tension Split Jumps to Squat

#17 – Frog Side Jumps

#18 – Jumping Jacks – Front

#19 – Squatting Straight Punches

#20 – Active Break

#21 – Squat to Front Kick

#22 – Switch Split Jumps

#23 – Spot Clock Steps – Alternating

#24 – Hop-Overs

#25 – Active Break

#26 – Squat to Front Kick

#27 – Switch Split Jumps

#28 – Spot Clock Steps – Alternating

#29 – Hop-Overs

Week 01 – Day 3: Arms, Shoulders & Burn 28 Exercises Sample Workout

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0% Complete 0/28 Steps

#0 – Warm-Up Routine (30)

#1 – Pulsing Y-Front Raises (Pulses)

#2 – Alternating Biceps Curls

#3 – Alternating Push Down

#4 – Pulsing Y-Front Raises (Pulses)

#5 – Alternating Biceps Curls

#6 – Alternating Push Down

#7 – Active Break

#8 – Clockwork

#9 – Shoulder Press

#10 – Arm Wipers

#11 – Clockwork

#12 – Shoulder Press

#13 – Arm Wipers

#14 – Active Break

#15 – Alternating Pull-Aparts

#16 – Serve the Platter

#17 – Triceps Flutters (Pulses)

#18 – Alternating Pull-Aparts

#19 – Serve the Platter

#20 – Triceps Flutters (Pulses)

#21 – Active Break

#22 – External Shoulder Rotation

#23 – Hand Twister

#24 – Arm Wipers (Paused)

#25 – External Shoulder Rotation

#26 – Hand Twister

#27 – Arm Wipers (Paused)

Week 01 – Day 4: Abs on Fire 23 Exercises Sample Workout

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0% Complete 0/23 Steps

#0 – Warm-Up Routine (25)

#1 – Lying Tension Crunches

#2 – Crunch Hold with alternating Floor Toe Taps

#3 – Side Bends

#4 – Superman

#5 – Lying Bicycles

#6 – Active Break

#7 – Lying Alternating Knee-Lifts

#8 – Bear Hold

#9 – Superman Hold Pulls

#10 – Low Bridge Hold Flys (Pulses)

#11 – Standing Bicycles

#12 – Active Break

#13 – Lying Alternating Side Crunches

#14 – Russian Twists (Feet on the Ground)

#15 – Crunch Hold with Floor Toe Taps

#17 – Kneeling Superman

#18 – Active Break

#19 – Slow Mountain Climbers

#20 – Pulsing Wall Sit (Pulses)

#21 – Lying Single Knee-Lift (Paused)

#22 – Superman – Alternating Sides

Week 01 – Day 5: Legs & Back Strength 21 Exercises Sample Workout

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Workout Content

0% Complete 0/21 Steps

#0 – Warm-Up Routine (35)

#1 – Reverse Lunge to Knee-Lift (Combo)

#2 – Row to Single-Leg Deadlift (Combo)

#3 – Low Outer Pulls

#4 – Squat to Good Morning (Combo)

#5 – Standing Alternating Knee-Lifts (Paused)

#6 – Alternating Lat Pull Down

#7 – Active Break

#8 – Deadlift

#9 – Reverse Lunge to Front Lift (Combo)

#10 – Archer Pull – Decline

#11 – Alternating Lateral Lunges

#12 – Glute Bridge to Leg Fly

#13 – Alternating Lat Pull Down (Paused)

#14 – Active Break

#15 – Chair Leg Press

#16 – Glute Leg Lift

#17 – Kneeling Split Row – Low Pull (Paused)

#18 – Clockwork

#19 – Lying Alternating Knee-Lifts (Paused)

#20 – Calf Extensions

Week 01 – Day 6: Rest Day Sample Workout

Week 01 – Day 7: Rest Day Sample Workout

Week 02 – Day 1: Pushing the Limit 28 Exercises

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Workout Content

0% Complete 0/28 Steps

#0 – Warm-Up Routine (35)

#1 – Chest Press – Straight

#2 – Side Raise to Pull-Apart (Combo)

#3 – Single-Arm Push Down

#4 – Push Up – Band Assisted

#5 – Serve the Platter

#6 – Triceps Flutters (Pulses)

#7 – Active Break

#8 – Chest Press – Straight

#9 – Hand Twister

#10 – Straight Punches

#11 – Clockwork

#12 – Sky Punches

#13 – Alternating Push Down (Paused)

#14 – Active Break

#15 – Chest Press – Straight

#16 – Side Raise to Pull-Apart (Combo)

#17 – Single-Arm Push Down

#18 – Clockwork

#19 – Sky Punches

#20 – Alternating Push Down (Paused)

#21 – Active Break

#22 – Push Up – Band Assisted

#23 – Serve the Platter

#24 – Triceps Flutters (Pulses)

#25 – Chest Press – Straight

#26 – Hand Twister

#27 – Straight Punches

Week 02 – Day 2: Plyometrics 30 Exercises

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Workout Content

0% Complete 0/30 Steps

#0 – Warm-Up Routine (30)

#1 – Switch Run-Stance Squats

#2 – Bird Side Jumps

#3 – Jumping Jacks

#5 – Active Break

#6 – Switch Run-Stance Squats

#7 – Bird Side Jumps

#8 – Jumping Jacks

#10 – Active Break

#11 – 4 Tension Split Jumps to Squat

#12 – Frog Side Jumps

#13 – Jumping Jacks – Front

#14 – Squatting Straight Punches

#15 – Active Break

#16 – 4 Tension Split Jumps to Squat

#17 – Frog Side Jumps

#18 – Jumping Jacks – Front

#19 – Squatting Straight Punches

#20 – Active Break

#21 – Squat to Front Kick

#22 – Switch Split Jumps

#23 – Spot Clock Steps – Alternating

#24 – Hop-Overs

#25 – Active Break

#26 – Squat to Front Kick

#27 – Switch Split Jumps

#28 – Spot Clock Steps – Alternating

#29 – Hop-Overs

Week 02 – Day 3: Pure Back & Biceps 21 Exercises

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Workout Content

0% Complete 0/21 Steps

#0 – Warm-Up Routine (30)

#1 – Alternating Lat Pull Down

#2 – Kneeling Split Row – Low Pull

#3 – Alternating Biceps Curls (Pulses)

#4 – Alternating Archer Pulls in Squat Hold

#5 – Fast Arm Wipers

#6 – Kneeling Split Row to Biceps Curl (Combo)

#7 – Active Break

#8 – Seated Row – Overhand

#9 – Low Outer Pull to Front Raise (Combo)

#10 – Alternating Biceps Curls (Paused)

#11 – Alternating Lat Pull Down (Paused)

#12 – Low Outer Pulls

#13 – Single-Arm Curl in Split Hold

#14 – Active Break

#15 – Reverse Lunge to Row (Combo)

#16 – Bent-Over Row – Supinated Grip

#17 – Alternating Biceps Curls (Pulses)

#18 – Alternating Seated Rows – Overhand

#19 – Seated Row – Overhand

#20 – Pulsing Serve the Platter (Pulses)

Week 02 – Day 4: AthletiCore 25 Exercises

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0% Complete 0/25 Steps

#0 – Warm-Up Routine (25)

#1 – Leg Lift Plank

#2 – Lying Reverse Crunches

#3 – Side Bends

#4 – Bodyweight Glute Bridge

#6 – Active Break

#7 – Russian Twists (Feet in the Air)

#8 – Bear Hold Steps

#9 – Squatting Walks

#10 – Lying Alternating Knee-Lifts

#11 – Superman – Alternating Sides

#12 – Active Break

#13 – Lying Tension Reverse Crunches

#14 – Crunch Hold with alternating Floor Toe Taps

#15 – Spot Side Step to Knee-Up

#16 – Superman

#17 – Kneeling Superman

#18 – Active Break

#19 – Lying Crunches

#20 – Side Step Plank

#21 – Sky Punches

#22 – Alternating Side Step Swings

#23 – Glute Bridge to Leg Extension

Week 02 – Day 5: Legs & Booty Pump 24 Exercises

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Workout Content

0% Complete 0/24 Steps

#0 – Warm-Up Routine (35)

#1 – Split Squat (Pulses)

#2 – Single-Leg Deadlift

#3 – Alternating Lateral Lunges

#4 – Active Break

#5 – Pulsing Wall Sit (Pulses)

#6 – Squat to Side Leg Lifts (Combo)

#7 – Kick-Ups

#8 – Active Break

#9 – Standing Hamstring Curl

#10 – Lying Frog Kicks

#11 – Alternating Leg Extension

#12 – Active Break

#13 – Deadlift

#14 – Standing Front Leg Pulses (Pulses)

#15 – Chair Clam Shells

#16 – Active Break

#17 – Lying Leg Press (Paused)

#18 – Squat to Calf Raise (Combo)

#19 – Reverse Lunge to Body Twist (Combo)

#20 – Active Break

#21 – Standing Kickbacks

#22 – Calf Extensions

#23 – High Bridge Hold Flys – Close Stance (Pulses)

Week 02 – Day 6: Rest Day

Week 02 – Day 7: Rest Day

Week 3 – Day 1: Upper Circuit 24 Exercises

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Workout Content

0% Complete 0/24 Steps

#0 – Warm-Up Routine (35)

#1 – Alternating Lat Pull Down (Paused)

#2 – Push Up – Band Assisted

#3 – Reverse Lunge to Pull-Apart (Combo)

#4 – Clockwork

#5 – Arm Wipers (Paused)

#6 – Active Break

#7 – Seated Row – Supinated (Paused)

#8 – Chest to Shoulder Press (Combo)

#9 – Squat to Bicycle Side Crunch (Combo)

#10 – Pulsing Y-Front Raises (Pulses)

#11 – Push Up Hold Steps

#12 – Active Break

#13 – Alternating Lat Pull Down (Paused)

#14 – Push Up – Band Assisted

#15 – Reverse Lunge to Pull-Apart (Combo)

#16 – Clockwork

#17 – Arm Wipers (Paused)

#18 – Active Break

#19 – Seated Row – Supinated (Paused)

#20 – Chest to Shoulder Press (Combo)

#21 – Squat to Bicycle Side Crunch (Combo)

#22 – Pulsing Y-Front Raises (Pulses)

#23 – Push Up Hold Steps

Week 3 – Day 2: Lower Circuit 20 Exercises

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Workout Content

0% Complete 0/20 Steps

#0 – Warm-Up Routine (30)

#1 – Reverse Lunge to Front Lift (Combo)

#2 – Squat to Good Morning (Combo)

#3 – Row to Deadlift (Combo)

#4 – Glute Bridge to Leg Fly

#5 – Active Break

#6 – Lying Leg Press

#7 – Alternating Lateral Lunges (Paused)

#8 – Squat Jump Jacks

#9 – Split Squat (Pulses)

#10 – Active Break

#11 – Reverse Lunge to Front Lift (Combo)

#12 – Squat to Good Morning (Combo)

#13 – Row to Deadlift (Combo)

#14 – Glute Bridge to Leg Fly

#15 – Active Break

#16 – Lying Leg Press

#17 – Alternating Lateral Lunges (Paused)

#18 – Squat Jump Jacks

#19 – Split Squat (Pulses)

Week 3 – Day 3: Fat Burner 21 Exercises

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Workout Content

0% Complete 0/21 Steps

#0 – Warm-Up Routine (35)

#1 – Lateral Serve the Platter (Pulses)

#2 – Single-Arm Push Down (Pulses)

#3 – Alternating Pull-Aparts

#4 – Chest to Shoulder Press (Combo)

#5 – Active Break

#6 – Spot Clock Steps

#7 – Squatting Straight Punches

#9 – Active Break

#10 – Push Up – Band Assisted

#11 – Fast Arm Wipers

#12 – Lying Tension Crunches

#13 – Row to Single-Leg Deadlift (Combo)

#14 – Active Break

#15 – Side Jumps with Twist Touches

#16 – Push Up Hold with in and out Jumps

#17 – Kneeling Superman

#18 – Active Break

#19 – Spot Side Step to Knee-Up

#20 – Glute Bridge to Leg Fly

Week 3 – Day 4: Upper-Power Concentration 24 Exercises

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Workout Content

0% Complete 0/24 Steps

#0 – Warm-Up Routine (35)

#1 – Incline Chest Press (Paused)

#2 – Alternating Lat Pull Down (Paused)

#3 – Single-Arm Shoulder Press (Paused)

#4 – Active Break

#5 – Push Up – Band Assisted (Paused)

#6 – Seated Row – Overhand (Paused)

#7 – Pull-Apart (Paused)

#8 – Pulsing Front Raises (Pulses)

#9 – Archer Pull – Incline (Paused)

#10 – Arm Wipers (Paused)

#11 – Active Break

#12 – Chest Press – Straight (Paused)

#13 – Bent-Over Row – Supinated Grip (Paused)

#14 – Alternating Side Raises (Paused)

#15 – Active Break

#16 – Chest to Shoulder Press (Combo)

#17 – Reverse Lunge to Row (Combo)

#18 – Alternating Pull-Aparts

#19 – Active Break

#20 – Alternating Push Down (Paused)

#21 – Serve the Platter (Paused)

#22 – Alternating Side Extensions (Paused)

#23 – Alternating Biceps Curls (Paused)

Week 3 – Day 5: Lower-Power Concentration 16 Exercises

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Workout Content

0% Complete 0/16 Steps

#0 – Warm-Up Routine (35)

#1 – Side Step to Squat (Paused)

#2 – Split Squat (Paused)

#3 – Single-Leg Deadlift (Paused)

#4 – Active Break

#5 – Donkey Kickbacks (Paused)

#6 – Reverse Lunge to Knee-Lift (Combo)

#7 – Chair Leg Press (Paused)

#8 – Active Break

#9 – Alternating Lateral Lunges (Paused)

#10 – Glute Bridge (Paused)

#11 – Lying Alternating Knee-Lifts (Paused)

#12 – Active Break

#13 – Chair Clam Shells (Paused)

#14 – Standing Kickbacks to Leg Lift (Combo)

#15 – 2 Steps to Calf Raise (Combo)

Week 3 – Day 6: Rest Day

Week 3 – Day 7: Rest Day

Week 4 – Day 1: Full Puls Blast 24 Exercises

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Workout Content

0% Complete 0/24 Steps

#0 – Warm-Up Routine (35)

#1 – Pulsing Front Raises (Pulses)

#2 – Chest to Shoulder Press (Combo)

#3 – Reverse Lunge to Row (Combo)

#4 – Squat Hold Pulses (Pulses)

#5 – High Bridge Hold Flys (Pulses)

#6 – Active Break

#7 – Front to Back Pull-Apart

#8 – Serve the Platter (Pulses)

#9 – Squat to Calf Raise (Combo)

#10 – Alternating Push Down (Pulses)

#11 – Split Squat (Pulses)

#12 – Active Break

#13 – Archer Pull to Chest Press (Combo)

#14 – Squatting Straight Punches

#15 – Pulsing Y-Front Raises (Pulses)

#16 – Reverse Lunge to Body Twist (Combo)

#17 – Pulsing Wall Sit (Pulses)

#18 – Active Break

#19 – Triceps Flutters (Pulses)

#20 – Fast Arm Wipers

#21 – Squat to Side Leg Lifts (Combo)

#22 – Glute Leg Lift (Pulses)

#23 – Spot Side Steps – Alternating

Week 4 – Day 2: Plyo Core 23 Exercises

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Workout Content

0% Complete 0/23 Steps

#0 – Warm-Up Routine (25)

#1 – Jumping Jacks

#2 – Running Heel-Ups

#3 – Burpee Punches

#4 – Frog Side Jumps

#5 – Sumo Squat to Front Lift (Combo)

#6 – Active Break

#7 – Lying Tension Reverse Crunches

#8 – Feet Tension Bear Walk

#9 – Sky Punches

#10 – Alternating Tension Glute Bridges

#12 – Active Break

#13 – Switch Run-Stance Squats (High Intensity)

#14 – Pop-Ups

#15 – In and Out Squats

#16 – Fast Arm Wipers

#17 – Standing Alternating Knee-Lifts (Paused)

#18 – Active Break

#19 – Lying Tension Crunches

#20 – Push Up Hold – In-Out Hand Walk

#21 – Superman Hold Leg Flys (Pulses)

#22 – Lying Frog Kicks

Week 4 – Day 3: Full Body Concentration 24 Exercises

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Workout Content

0% Complete 0/24 Steps

#0 – Warm-Up Routine (35)

#1 – Side Step to Squat (Paused)

#2 – Glute Bridge (Paused)

#3 – Chest Press – Straight (Paused)

#4 – Seated Row – Supinated (Paused)

#5 – Alternating Side Extensions (Paused)

#6 – Active Break

#7 – Single-Leg Deadlift (Paused)

#8 – Chair Leg Press (Paused)

#9 – Alternating Lat Pull Down (Paused)

#10 – Incline Chest Press (Paused)

#11 – Alternating Biceps Curls (Paused)

#12 – Active Break

#13 – Alternating Lateral Lunges (Paused)

#14 – Chair Clam Shells (Paused)

#15 – Arm Wipers (Paused)

#16 – Pull-Apart (Paused)

#17 – Standing Alternating Knee-Lifts (Paused)

#18 – Active Break

#19 – Decline Chest Press (Paused)

#20 – Row to Single-Leg Deadlift (Paused Combo)

#21 – Alternating Pullover

#22 – Donkey Kickbacks (Paused)

#23 – Pulsing Y-Front Raises (Pulses)

Week 4 – Day 4: Jumping Abs 23 Exercises

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Workout Content

0% Complete 0/23 Steps

#0 – Warm-Up Routine (25)

#1 – 4 Tension Split Jumps to Squat

#2 – Tension Run

#3 – Switch Run-Stance Squats (High Intensity)

#4 – Spot Side Step to Knee-Up

#5 – Ski Twists

#6 – Active Break

#7 – Lying Tension Crunches

#8 – Leg Lift Plank

#9 – Crunch Hold with Floor Toe Taps

#11 – Superman Hold Pulls

#12 – Active Break

#13 – Tempo Spot Side Steps – Alternating

#14 – Burpee Punches

#15 – Tempo Spot Back Steps – Alternating

#16 – Reverse Lunge to Knee-Lift (Combo)

#17 – Active Break

#18 – Lying Alternating Knee-Lifts (Paused)

#19 – Glute Bridge to Leg Extension

#20 – Side Step Plank

#21 – Crunch Hold with alternating Tension Floor Toe Taps

#22 – Superman Hold Leg Flys (Pulses)

Week 4 – Day 5: Full Body Rush 23 Exercises

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Workout Content

0% Complete 0/23 Steps

#0 – Warm-Up Routine (30)

#1 – Sumo Squat to Front Lift (Combo)

#2 – Standing Kickbacks

#3 – Chest to Shoulder Press (Combo)

#4 – Seated Row – Overhand (Paused)

#5 – Alternating Push Down (Pulses)

#6 – Active Break

#7 – Row to Deadlift (Combo)

#8 – Reverse Lunge to Pull-Apart (Combo)

#9 – Alternating Lat Pull Down

#10 – Incline Chest Press

#11 – Alternating Biceps Curls

#12 – Active Break

#13 – Alternating Lateral Lunges

#14 – Squat to Good Morning (Combo)

#15 – Clockwork

#16 – Glute Bridge to Leg Fly

#17 – Active Break

#18 – Alternating Leg Extension

#19 – Chair Clam Shells (Paused)

#20 – Bear Hold Steps

#21 – Archer Pull to Chest Press (Combo)

#22 – Fast Arm Wipers

Week 4 – Day 6: Rest Day

Week 4 – Day 7: Rest Day

Week 5 – Day 1: Puls Upper-Blast 24 Exercises

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Workout Content

0% Complete 0/24 Steps

#0 – Warm-Up Routine (35)

#1 – Pulsing Front Raises (Pulses)

#2 – Chest to Shoulder Press (Combo)

#3 – Reverse Lunge to Row (Combo)

#4 – Serve the Platter (Pulses)

#5 – Alternating Push Down (Pulses)

#6 – Active Break

#7 – Alternating Lat Pull Down (Paused)

#8 – Archer Pull to Chest Press (Combo)

#9 – Front to Back Pull-Apart

#10 – Triceps Flutters (Pulses)

#11 – Fast Arm Wipers

#12 – Active Break

#13 – Pulsing Front Raises (Pulses)

#14 – Chest to Shoulder Press (Combo)

#15 – Reverse Lunge to Row (Combo)

#16 – Serve the Platter (Pulses)

#17 – Alternating Push Down (Pulses)

#18 – Active Break

#19 – Alternating Lat Pull Down (Paused)

#20 – Archer Pull to Chest Press (Combo)

#21 – Front to Back Pull-Apart

#22 – Triceps Flutters (Pulses)

#23 – Fast Arm Wipers

Week 5 – Day 2: Lower Muscle & Sweat 30 Exercises

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Workout Content

0% Complete 0/30 Steps

#0 – Warm-Up Routine (35)

#1 – Reverse Lunge to Front Lift (Combo)

#2 – Squat to Good Morning (Combo)

#3 – Row to Deadlift (Combo)

#4 – Glute Bridge to Leg Fly

#5 – Standing Front Leg Pulses (Pulses)

#6 – Active Break

#7 – Lying Leg Press

#8 – Alternating Lateral Lunges (Paused)

#9 – Squat Jump Jacks

#10 – Split Squat (Pulses)

#11 – Glute Leg Lift

#12 – Active Break

#13 – Jumping Jacks

#14 – Tempo Spot Side Steps – Alternating

#15 – Ski Twists

#16 – Switch Run-Stance Squats

#17 – Spot Side Step to Knee-Up

#18 – Active Break

#19 – Squat Jumps

#20 – Squatting Straight Punches

#21 – Jumping Jacks – Front

#22 – Frog Side Jumps

#23 – Standing Alternating Knee-Lifts

#24 – Active Break

#25 – Spot Side Step to Knee-Up

#26 – Switch Run-Stance Squats

#27 – Ski Twists

#28 – Tempo Spot Side Steps – Alternating

#29 – Jumping Jacks

Week 5 – Day 3: Sixpack Hunter 25 Exercises

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Workout Content

0% Complete 0/25 Steps

#0 – Warm-Up Routine (25)

#1 – Lying Alternating Side Crunches

#2 – Russian Twists (Feet on the Ground)

#3 – Crunch Hold with Tension Floor Toe Taps

#5 – Kneeling Superman

#6 – Active Break

#7 – Standing Single Knee-Lift (Paused)

#8 – Tension Run

#9 – Push Up Hold – In-Out Hand Walk

#10 – Superman Hold Pulls

#11 – Standing Bicycles

#12 – Active Break

#13 – Lying Crunches

#14 – Bear Hold

#15 – Sky Punches

#16 – In and Outs

#17 – Bodyweight Glute Bridge

#19 – Active Break

#20 – Squatting Straight Punches

#21 – Crunch Hold with alternating Floor Toe Taps

#22 – Pulsing Wall Sit (Pulses)

#23 – Superman

#24 – Lying Bicycles

Week 5 – Day 4: Puls Upper-Burn 30 Exercises

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Workout Content

0% Complete 0/30 Steps

#0 – Warm-Up Routine (35)

#1 – Pulsing Front Raises (Pulses)

#2 – Chest to Shoulder Press (Combo)

#3 – Reverse Lunge to Row (Combo)

#4 – Serve the Platter (Pulses)

#5 – Alternating Push Down (Pulses)

#6 – Active Break

#7 – Alternating Lat Pull Down (Paused)

#8 – Archer Pull to Chest Press (Combo)

#9 – Front to Back Pull-Apart

#10 – Triceps Flutters (Pulses)

#11 – Fast Arm Wipers

#12 – Active Break

#13 – Alternating Side Step Swings

#14 – Tension Quick Feet

#15 – Ski Twists

#16 – Push Up Hold – In-Out Hand Walk

#17 – Jumping Jacks

#18 – Active Break

#19 – Pop-Ups

#20 – Pulsing Front Raises (Pulses)

#21 – Skip-Hops

#22 – Frog Side Jumps

#23 – Slow Marching (Knee-Ups)

#24 – Active Break

#25 – Squatting Straight Punches

#26 – Bear Hold Steps

#27 – Ski Twists

#28 – Push Up Hold – Clockwork

#29 – V-Steps

Week 5 – Day 5: Legs & Booty Pump 24 Exercises

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Workout Content

0% Complete 0/24 Steps

#0 – Warm-Up Routine (35)

#1 – Split Squat (Pulses)

#2 – Single-Leg Deadlift

#3 – Alternating Lateral Lunges

#4 – Active Break

#5 – Pulsing Wall Sit (Pulses)

#6 – Squat to Side Leg Lifts (Combo)

#7 – Kick-Ups

#8 – Active Break

#9 – Standing Hamstring Curl

#10 – Lying Frog Kicks

#11 – Alternating Leg Extension

#12 – Active Break

#13 – Deadlift

#14 – Standing Front Leg Pulses (Pulses)

#15 – Chair Clam Shells

#16 – Active Break

#17 – Lying Leg Press (Paused)

#18 – Squat to Calf Raise (Combo)

#19 – Reverse Lunge to Body Twist (Combo)

#20 – Active Break

#21 – Standing Kickbacks

#22 – Calf Extensions

#23 – High Bridge Hold Flys – Close Stance (Pulses)

Week 5 – Day 6: Rest Day

Week 5 – Day 7: Rest Day

Week 6 – Day 1: Arm Shaper 19 Exercises

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Workout Content

0% Complete 0/19 Steps

#0 – Warm-Up Routine (25)

#1 – Alternating Biceps Curls

#2 – Alternating Push Down

#3 – Alternating Biceps Curls (Pulses)

#4 – Single-Arm Push Down (Pulses)

#5 – Active Break

#6 – Arm Wipers

#7 – Arm Wipers (Paused)

#8 – Fast Arm Wipers

#9 – Active Break

#10 – Serve the Platter

#11 – Triceps Flutters (Pulses)

#12 – Single-Arm Curl in Split Hold

#13 – Alternating Side Extensions

#14 – Active Break

#15 – Alternating Biceps Curls (Paused)

#16 – Alternating Side Extensions (Pulses)

#17 – Lateral Serve the Platter

#18 – Overhead Triceps Extension

Week 6 – Day 2: Legs & Shoulders 23 Exercises

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Workout Content

0% Complete 0/23 Steps

#0 – Warm-Up Routine (35)

#1 – Reverse Lunge to Front Lift (Combo)

#2 – Single-Leg Deadlift

#3 – Pulsing Y-Front Raises (Pulses)

#4 – Squat to Side Leg Lifts (Combo)

#5 – Alternating Tension Glute Bridges

#6 – Pull-Apart

#7 – Active Break

#8 – Deadlift

#9 – Reverse Lunge to Pull-Apart (Combo)

#10 – Kick-Ups

#11 – Hand Twister

#12 – Active Break

#13 – Lying Frog Kicks

#14 – Serve the Platter

#15 – External Shoulder Rotation

#16 – Active Break

#17 – Lying Leg Press (Paused)

#18 – Pulsing Wall Sit (Pulses)

#19 – Side Raise to Front Raise (Combo)

#20 – Reverse Lunge to Side Raise (Combo)

#21 – Calf Extensions

#22 – Alternating Lateral Lunges

Week 6 – Day 3: Dynamic Legs on Fire 24 Exercises

Expand

Workout Content

0% Complete 0/24 Steps

#0 – Warm-Up Routine (35)

#1 – Reverse Lunge to Knee-Lift (Combo)

#2 – Single-Leg Deadlift

#3 – Squat Hold with alternating Back-Steps

#4 – Squat to Front Kick

#5 – Active Break

#6 – Pulsing Wall Sit (Pulses)

#7 – Squat to Good Morning (Combo)

#8 – Ski Twists

#9 – 180 Jumps

#10 – Active Break

#11 – 2 Steps to Squat (Combo)

#12 – Standing Kickbacks to Leg Lift (Combo)

#13 – Tension Run

#14 – Frog Side Jumps

#15 – Active Break

#16 – Alternating Cross Steps

#17 – Sitting Clam Shells (Paused)

#18 – Single-Leg High Knee Drive

#19 – Active Break

#20 – Squat to Bicycle Side Crunch (Combo)

#21 – 2 Steps to Calf Raise (Combo)

#22 – Switch Run-Stance Squats

#23 – Spot Clock Steps – Alternating

Week 6 – Day 4: Pure Back & Biceps 21 Exercises

Expand

Workout Content

0% Complete 0/21 Steps

#0 – Warm-Up Routine (30)

#1 – Alternating Lat Pull Down

#2 – Kneeling Split Row – Low Pull

#3 – Alternating Biceps Curls (Pulses)

#4 – Alternating Archer Pulls in Squat Hold

#5 – Fast Arm Wipers

#6 – Kneeling Split Row to Biceps Curl (Combo)

#7 – Active Break

#8 – Seated Row – Overhand

#9 – Low Outer Pull to Front Raise (Combo)

#10 – Alternating Biceps Curls (Paused)

#11 – Alternating Lat Pull Down (Paused)

#12 – Low Outer Pulls

#13 – Single-Arm Curl in Split Hold

#14 – Active Break

#15 – Reverse Lunge to Row (Combo)

#16 – Bent-Over Row – Supinated Grip

#17 – Alternating Biceps Curls (Pulses)

#18 – Alternating Seated Rows – Overhand

#19 – Seated Row – Overhand

#20 – Pulsing Serve the Platter (Pulses)

Week 6 – Day 5: Pushing the Limit 28 Exercises

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Workout Content

0% Complete 0/28 Steps

#0 – Warm-Up Routine (35)

#1 – Chest Press – Straight

#2 – Side Raise to Pull-Apart (Combo)

#3 – Single-Arm Push Down

#4 – Push Up – Band Assisted

#5 – Serve the Platter

#6 – Triceps Flutters (Pulses)

#7 – Active Break

#8 – Chest Press – Straight

#9 – Hand Twister

#10 – Straight Punches

#11 – Clockwork

#12 – Sky Punches

#13 – Alternating Push Down (Paused)

#14 – Active Break

#15 – Chest Press – Straight

#16 – Side Raise to Pull-Apart (Combo)

#17 – Single-Arm Push Down

#18 – Clockwork

#19 – Sky Punches

#20 – Alternating Push Down (Paused)

#21 – Active Break

#22 – Push Up – Band Assisted

#23 – Serve the Platter

#24 – Triceps Flutters (Pulses)

#25 – Chest Press – Straight

#26 – Hand Twister

#27 – Straight Punches

Week 6 – Day 6: Rest Day

Week 6 – Day 7: Rest Day

Week 7 – Day 1: Push-Pull Booster 20 Exercises

Expand

Workout Content

0% Complete 0/20 Steps

#0 – Warm-Up Routine (30)

#1 – Push Up – Band Assisted

#2 – Alternating Lat Pull Down

#3 – Straight Punches

#4 – Seated Row – Supinated

#5 – Active Break

#6 – Chest to Shoulder Press (Combo)

#7 – Reverse Lunge to Row (Combo)

#8 – Incline Chest Press

#9 – Alternating Archer Pulls in Squat Hold

#10 – Active Break

#11 – Low Outer Pull to Front Raise (Combo)

#12 – Archer Pull to Chest Press (Combo)

#13 – Pull-Apart

#14 – Lat Pull Down to Shoulder Press (Combo)

#15 – Active Break

#16 – Decline Chest Press (Paused)

#17 – Clockwork

#18 – Push Up

#19 – Low Outer Pulls

Week 7 – Day 2: Plyometrics 30 Exercises

Expand

Workout Content

0% Complete 0/30 Steps

#0 – Warm-Up Routine (30)

#1 – Switch Run-Stance Squats

#2 – Bird Side Jumps

#3 – Jumping Jacks

#5 – Active Break

#6 – Switch Run-Stance Squats

#7 – Bird Side Jumps

#8 – Jumping Jacks

#10 – Active Break

#11 – 4 Tension Split Jumps to Squat

#12 – Frog Side Jumps

#13 – Jumping Jacks – Front

#14 – Squatting Straight Punches

#15 – Active Break

#16 – 4 Tension Split Jumps to Squat

#17 – Frog Side Jumps

#18 – Jumping Jacks – Front

#19 – Squatting Straight Punches

#20 – Active Break

#21 – Squat to Front Kick

#22 – Switch Split Jumps

#23 – Spot Clock Steps – Alternating

#24 – Hop-Overs

#25 – Active Break

#26 – Squat to Front Kick

#27 – Switch Split Jumps

#28 – Spot Clock Steps – Alternating

#29 – Hop-Overs

Week 7 – Day 3: Arms, Shoulders & Burn 28 Exercises

Expand

Workout Content

0% Complete 0/28 Steps

#0 – Warm-Up Routine (30)

#1 – Pulsing Y-Front Raises (Pulses)

#2 – Alternating Biceps Curls

#3 – Alternating Push Down

#4 – Pulsing Y-Front Raises (Pulses)

#5 – Alternating Biceps Curls

#6 – Alternating Push Down

#7 – Active Break

#8 – Clockwork

#9 – Shoulder Press

#10 – Arm Wipers

#11 – Clockwork

#12 – Shoulder Press

#13 – Arm Wipers

#14 – Active Break

#15 – Alternating Pull-Aparts

#16 – Serve the Platter

#17 – Triceps Flutters (Pulses)

#18 – Alternating Pull-Aparts

#19 – Serve the Platter

#20 – Triceps Flutters (Pulses)

#21 – Active Break

#22 – External Shoulder Rotation

#23 – Hand Twister

#24 – Arm Wipers (Paused)

#25 – External Shoulder Rotation

#26 – Hand Twister

#27 – Arm Wipers (Paused)

Week 7 – Day 4: Abs on Fire 23 Exercises

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Workout Content

0% Complete 0/23 Steps

#0 – Warm-Up Routine (25)

#1 – Lying Tension Crunches

#2 – Crunch Hold with alternating Floor Toe Taps

#3 – Side Bends

#4 – Superman

#5 – Lying Bicycles

#6 – Active Break

#7 – Lying Alternating Knee-Lifts

#8 – Bear Hold

#9 – Superman Hold Pulls

#10 – Low Bridge Hold Flys (Pulses)

#11 – Standing Bicycles

#12 – Active Break

#13 – Lying Alternating Side Crunches

#14 – Russian Twists (Feet on the Ground)

#15 – Crunch Hold with Floor Toe Taps

#17 – Kneeling Superman

#18 – Active Break

#19 – Slow Mountain Climbers

#20 – Pulsing Wall Sit (Pulses)

#21 – Lying Single Knee-Lift (Paused)

#22 – Superman – Alternating Sides

Week 7 – Day 5: Legs & Back Strength 21 Exercises

Expand

Workout Content

0% Complete 0/21 Steps

#0 – Warm-Up Routine (35)

#1 – Reverse Lunge to Knee-Lift (Combo)

#2 – Row to Single-Leg Deadlift (Combo)

#3 – Low Outer Pulls

#4 – Squat to Good Morning (Combo)

#5 – Standing Alternating Knee-Lifts (Paused)

#6 – Alternating Lat Pull Down

#7 – Active Break

#8 – Deadlift

#9 – Reverse Lunge to Front Lift (Combo)

#10 – Archer Pull – Decline

#11 – Alternating Lateral Lunges

#12 – Glute Bridge to Leg Fly

#13 – Alternating Lat Pull Down (Paused)

#14 – Active Break

#15 – Chair Leg Press

#16 – Glute Leg Lift

#17 – Kneeling Split Row – Low Pull (Paused)

#18 – Clockwork

#19 – Lying Alternating Knee-Lifts (Paused)

#20 – Calf Extensions

Week 7 – Day 6: Rest Day

Week 7 – Day 7: Rest Day

Week 8 – Day 1: Pushing the Limit 28 Exercises

Expand

Workout Content

0% Complete 0/28 Steps

#0 – Warm-Up Routine (35)

#1 – Chest Press – Straight

#2 – Side Raise to Pull-Apart (Combo)

#3 – Single-Arm Push Down

#4 – Push Up – Band Assisted

#5 – Serve the Platter

#6 – Triceps Flutters (Pulses)

#7 – Active Break

#8 – Chest Press – Straight

#9 – Hand Twister

#10 – Straight Punches

#11 – Clockwork

#12 – Sky Punches

#13 – Alternating Push Down (Paused)

#14 – Active Break

#15 – Chest Press – Straight

#16 – Side Raise to Pull-Apart (Combo)

#17 – Single-Arm Push Down

#18 – Clockwork

#19 – Sky Punches

#20 – Alternating Push Down (Paused)

#21 – Active Break

#22 – Push Up – Band Assisted

#23 – Serve the Platter

#24 – Triceps Flutters (Pulses)

#25 – Chest Press – Straight

#26 – Hand Twister

#27 – Straight Punches

Week 8 – Day 2: Functional Core 24 Exercises

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Workout Content

0% Complete 0/24 Steps

#0 – Warm-Up Routine (25)

#1 – Squat Hold with alternating Back-Steps

#2 – Low Outer Pull to Front Raise (Combo)

#3 – Glute Bridge to Leg Fly

#4 – Squat to Calf Raise (Combo)

#5 – Arm Wipers

#6 – Active Break

#7 – Russian Twists (Feet in the Air)

#8 – Spot Clock Steps – Alternating

#9 – Standing Alternating Knee-Lifts

#10 – Push Up Hold – Clockwork

#11 – Superman – Alternating Sides

#12 – Active Break

#13 – Pull-Apart (Paused)

#14 – Hand Twister

#15 – Squat to Side Leg Lifts (Combo)

#16 – Squatting Sky Punches

#17 – External Shoulder Rotation

#18 – Active Break

#19 – Lying Alternating Knee-Lifts (Paused)

#20 – Pulsing Wall Sit (Pulses)

#21 – Bear Hold Steps

#22 – Superman Hold Pulls

#23 – Standing Bicycles

Week 8 – Day 3: Pure Back & Biceps 21 Exercises

Expand

Workout Content

0% Complete 0/21 Steps

#0 – Warm-Up Routine (30)

#1 – Alternating Lat Pull Down

#2 – Kneeling Split Row – Low Pull

#3 – Alternating Biceps Curls (Pulses)

#4 – Alternating Archer Pulls in Squat Hold

#5 – Fast Arm Wipers

#6 – Kneeling Split Row to Biceps Curl (Combo)

#7 – Active Break

#8 – Seated Row – Overhand

#9 – Low Outer Pull to Front Raise (Combo)

#10 – Alternating Biceps Curls (Paused)

#11 – Alternating Lat Pull Down (Paused)

#12 – Low Outer Pulls

#13 – Single-Arm Curl in Split Hold

#14 – Active Break

#15 – Reverse Lunge to Row (Combo)

#16 – Bent-Over Row – Supinated Grip

#17 – Alternating Biceps Curls (Pulses)

#18 – Alternating Seated Rows – Overhand

#19 – Seated Row – Overhand

#20 – Pulsing Serve the Platter (Pulses)

Week 8 – Day 4: AthletiCore 25 Exercises

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Workout Content

0% Complete 0/25 Steps

#0 – Warm-Up Routine (25)

#1 – Leg Lift Plank

#2 – Lying Reverse Crunches

#3 – Side Bends

#4 – Bodyweight Glute Bridge

#6 – Active Break

#7 – Russian Twists (Feet in the Air)

#8 – Bear Hold Steps

#9 – Squatting Walks

#10 – Lying Alternating Knee-Lifts

#11 – Superman – Alternating Sides

#12 – Active Break

#13 – Lying Tension Reverse Crunches

#14 – Crunch Hold with alternating Floor Toe Taps

#15 – Spot Side Step to Knee-Up

#16 – Superman

#17 – Kneeling Superman

#18 – Active Break

#19 – Lying Crunches

#20 – Side Step Plank

#21 – Sky Punches

#22 – Alternating Side Step Swings

#23 – Glute Bridge to Leg Extension

Week 8 – Day 5: Legs & Booty Pump 24 Exercises

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Workout Content

0% Complete 0/24 Steps

#0 – Warm-Up Routine (35)

#1 – Split Squat (Pulses)

#2 – Single-Leg Deadlift

#3 – Alternating Lateral Lunges

#4 – Active Break

#5 – Pulsing Wall Sit (Pulses)

#6 – Squat to Side Leg Lifts (Combo)

#7 – Kick-Ups

#8 – Active Break

#9 – Standing Hamstring Curl

#10 – Lying Frog Kicks

#11 – Alternating Leg Extension

#12 – Active Break

#13 – Deadlift

#14 – Standing Front Leg Pulses (Pulses)

#15 – Chair Clam Shells

#16 – Active Break

#17 – Lying Leg Press (Paused)

#18 – Squat to Calf Raise (Combo)

#19 – Reverse Lunge to Body Twist (Combo)

#20 – Active Break

#21 – Standing Kickbacks

#22 – Calf Extensions

#23 – High Bridge Hold Flys – Close Stance (Pulses)

Week 8 – Day 6: Rest Day

Week 8 – Day 7: Rest Day

Week 9 – Day 1: Push-Pull Booster 20 Exercises

Expand

Workout Content

0% Complete 0/20 Steps

#0 – Warm-Up Routine (30)

#1 – Push Up – Band Assisted

#2 – Alternating Lat Pull Down

#3 – Straight Punches

#4 – Seated Row – Supinated

#5 – Active Break

#6 – Chest to Shoulder Press (Combo)

#7 – Reverse Lunge to Row (Combo)

#8 – Incline Chest Press

#9 – Alternating Archer Pulls in Squat Hold

#10 – Active Break

#11 – Low Outer Pull to Front Raise (Combo)

#12 – Archer Pull to Chest Press (Combo)

#13 – Pull-Apart

#14 – Lat Pull Down to Shoulder Press (Combo)

#15 – Active Break

#16 – Decline Chest Press (Paused)

#17 – Clockwork

#18 – Push Up

#19 – Low Outer Pulls

Week 9 – Day 2: Plyometrics 30 Exercises

Expand

Workout Content

0% Complete 0/30 Steps

#0 – Warm-Up Routine (30)

#1 – Switch Run-Stance Squats

#2 – Bird Side Jumps

#3 – Jumping Jacks

#5 – Active Break

#6 – Switch Run-Stance Squats

#7 – Bird Side Jumps

#8 – Jumping Jacks

#10 – Active Break

#11 – 4 Tension Split Jumps to Squat

#12 – Frog Side Jumps

#13 – Jumping Jacks – Front

#14 – Squatting Straight Punches

#15 – Active Break

#16 – 4 Tension Split Jumps to Squat

#17 – Frog Side Jumps

#18 – Jumping Jacks – Front

#19 – Squatting Straight Punches

#20 – Active Break

#21 – Squat to Front Kick

#22 – Switch Split Jumps

#23 – Spot Clock Steps – Alternating

#24 – Hop-Overs

#25 – Active Break

#26 – Squat to Front Kick

#27 – Switch Split Jumps

#28 – Spot Clock Steps – Alternating

#29 – Hop-Overs

Week 9 – Day 3: Arms, Shoulders & Burn 28 Exercises

Expand

Workout Content

0% Complete 0/28 Steps

#0 – Warm-Up Routine (30)

#1 – Pulsing Y-Front Raises (Pulses)

#2 – Alternating Biceps Curls

#3 – Alternating Push Down

#4 – Pulsing Y-Front Raises (Pulses)

#5 – Alternating Biceps Curls

#6 – Alternating Push Down

#7 – Active Break

#8 – Clockwork

#9 – Shoulder Press

#10 – Arm Wipers

#11 – Clockwork

#12 – Shoulder Press

#13 – Arm Wipers

#14 – Active Break

#15 – Alternating Pull-Aparts

#16 – Serve the Platter

#17 – Triceps Flutters (Pulses)

#18 – Alternating Pull-Aparts

#19 – Serve the Platter

#20 – Triceps Flutters (Pulses)

#21 – Active Break

#22 – External Shoulder Rotation

#23 – Hand Twister

#24 – Arm Wipers (Paused)

#25 – External Shoulder Rotation

#26 – Hand Twister

#27 – Arm Wipers (Paused)

Week 9 – Day 4: Abs on Fire 23 Exercises

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Workout Content

0% Complete 0/23 Steps

#0 – Warm-Up Routine (25)

#1 – Lying Tension Crunches

#2 – Crunch Hold with alternating Floor Toe Taps

#3 – Side Bends

#4 – Superman

#5 – Lying Bicycles

#6 – Active Break

#7 – Lying Alternating Knee-Lifts

#8 – Bear Hold

#9 – Superman Hold Pulls

#10 – Low Bridge Hold Flys (Pulses)

#11 – Standing Bicycles

#12 – Active Break

#13 – Lying Alternating Side Crunches

#14 – Russian Twists (Feet on the Ground)

#15 – Crunch Hold with Floor Toe Taps

#17 – Kneeling Superman

#18 – Active Break

#19 – Slow Mountain Climbers

#20 – Pulsing Wall Sit (Pulses)

#21 – Lying Single Knee-Lift (Paused)

#22 – Superman – Alternating Sides

Week 9 – Day 5: Legs & Back Strength 21 Exercises

Expand

Workout Content

0% Complete 0/21 Steps

#0 – Warm-Up Routine (35)

#1 – Reverse Lunge to Knee-Lift (Combo)

#2 – Row to Single-Leg Deadlift (Combo)

#3 – Low Outer Pulls

#4 – Squat to Good Morning (Combo)

#5 – Standing Alternating Knee-Lifts (Paused)

#6 – Alternating Lat Pull Down

#7 – Active Break

#8 – Deadlift

#9 – Reverse Lunge to Front Lift (Combo)

#10 – Archer Pull – Decline

#11 – Alternating Lateral Lunges

#12 – Glute Bridge to Leg Fly

#13 – Alternating Lat Pull Down (Paused)

#14 – Active Break

#15 – Chair Leg Press

#16 – Glute Leg Lift

#17 – Kneeling Split Row – Low Pull (Paused)

#18 – Clockwork

#19 – Lying Alternating Knee-Lifts (Paused)

#20 – Calf Extensions

Week 9 – Day 6: Rest Day

Week 9 – Day 7: Rest Day

Week 10 – Day 1: Upper Circuit 24 Exercises

Expand

Workout Content

0% Complete 0/24 Steps

#0 – Warm-Up Routine (35)

#1 – Alternating Lat Pull Down (Paused)

#2 – Push Up – Band Assisted

#3 – Reverse Lunge to Pull-Apart (Combo)

#4 – Clockwork

#5 – Arm Wipers (Paused)

#6 – Active Break

#7 – Seated Row – Supinated (Paused)

#8 – Chest to Shoulder Press (Combo)

#9 – Squat to Bicycle Side Crunch (Combo)

#10 – Pulsing Y-Front Raises (Pulses)

#11 – Push Up Hold Steps

#12 – Active Break

#13 – Alternating Lat Pull Down (Paused)

#14 – Push Up – Band Assisted

#15 – Reverse Lunge to Pull-Apart (Combo)

#16 – Clockwork

#17 – Arm Wipers (Paused)

#18 – Active Break

#19 – Seated Row – Supinated (Paused)

#20 – Chest to Shoulder Press (Combo)

#21 – Squat to Bicycle Side Crunch (Combo)

#22 – Pulsing Y-Front Raises (Pulses)

#23 – Push Up Hold Steps

Week 10 – Day 2: Lower Circuit 20 Exercises

Expand

Workout Content

0% Complete 0/20 Steps

#0 – Warm-Up Routine (30)

#1 – Reverse Lunge to Front Lift (Combo)

#2 – Squat to Good Morning (Combo)

#3 – Row to Deadlift (Combo)

#4 – Glute Bridge to Leg Fly

#5 – Active Break

#6 – Lying Leg Press

#7 – Alternating Lateral Lunges (Paused)

#8 – Squat Jump Jacks

#9 – Split Squat (Pulses)

#10 – Active Break

#11 – Reverse Lunge to Front Lift (Combo)

#12 – Squat to Good Morning (Combo)

#13 – Row to Deadlift (Combo)

#14 – Glute Bridge to Leg Fly

#15 – Active Break

#16 – Lying Leg Press

#17 – Alternating Lateral Lunges (Paused)

#18 – Squat Jump Jacks

#19 – Split Squat (Pulses)

Week 10 – Day 3: Fat Burner 21 Exercises

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Workout Content

0% Complete 0/21 Steps

#0 – Warm-Up Routine (35)

#1 – Lateral Serve the Platter (Pulses)

#2 – Single-Arm Push Down (Pulses)

#3 – Alternating Pull-Aparts

#4 – Chest to Shoulder Press (Combo)

#5 – Active Break

#6 – Spot Clock Steps

#7 – Squatting Straight Punches

#9 – Active Break

#10 – Push Up – Band Assisted

#11 – Fast Arm Wipers

#12 – Lying Tension Crunches

#13 – Row to Single-Leg Deadlift (Combo)

#14 – Active Break

#15 – Side Jumps with Twist Touches

#16 – Push Up Hold with in and out Jumps

#17 – Kneeling Superman

#18 – Active Break

#19 – Spot Side Step to Knee-Up

#20 – Glute Bridge to Leg Fly

Week 10 – Day 4: Upper-Power Concentration 24 Exercises

Expand

Workout Content

0% Complete 0/24 Steps

#0 – Warm-Up Routine (35)

#1 – Incline Chest Press (Paused)

#2 – Alternating Lat Pull Down (Paused)

#3 – Single-Arm Shoulder Press (Paused)

#4 – Active Break

#5 – Push Up – Band Assisted (Paused)

#6 – Seated Row – Overhand (Paused)

#7 – Pull-Apart (Paused)

#8 – Pulsing Front Raises (Pulses)

#9 – Archer Pull – Incline (Paused)

#10 – Arm Wipers (Paused)

#11 – Active Break

#12 – Chest Press – Straight (Paused)

#13 – Bent-Over Row – Supinated Grip (Paused)

#14 – Alternating Side Raises (Paused)

#15 – Active Break

#16 – Chest to Shoulder Press (Combo)

#17 – Reverse Lunge to Row (Combo)

#18 – Alternating Pull-Aparts

#19 – Active Break

#20 – Alternating Push Down (Paused)

#21 – Serve the Platter (Paused)

#22 – Alternating Side Extensions (Paused)

#23 – Alternating Biceps Curls (Paused)

Week 10 – Day 5: Lower-Power Concentration 16 Exercises

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Workout Content

0% Complete 0/16 Steps

#0 – Warm-Up Routine (35)

#1 – Side Step to Squat (Paused)

#2 – Split Squat (Paused)

#3 – Single-Leg Deadlift (Paused)

#4 – Active Break

#5 – Donkey Kickbacks (Paused)

#6 – Reverse Lunge to Knee-Lift (Combo)

#7 – Chair Leg Press (Paused)

#8 – Active Break

#9 – Alternating Lateral Lunges (Paused)

#10 – Glute Bridge (Paused)

#11 – Lying Alternating Knee-Lifts (Paused)

#12 – Active Break

#13 – Chair Clam Shells (Paused)

#14 – Standing Kickbacks to Leg Lift (Combo)

#15 – 2 Steps to Calf Raise (Combo)

Week 10 – Day 6: Rest Day

Week 10 – Day 7: Rest Day

Week 11 – Day 1: Puls Upper-Blast 24 Exercises

Expand

Workout Content

0% Complete 0/24 Steps

#0 – Warm-Up Routine (35)

#1 – Pulsing Front Raises (Pulses)

#2 – Chest to Shoulder Press (Combo)

#3 – Reverse Lunge to Row (Combo)

#4 – Serve the Platter (Pulses)

#5 – Alternating Push Down (Pulses)

#6 – Active Break

#7 – Alternating Lat Pull Down (Paused)

#8 – Archer Pull to Chest Press (Combo)

#9 – Front to Back Pull-Apart

#10 – Triceps Flutters (Pulses)

#11 – Fast Arm Wipers

#12 – Active Break

#13 – Pulsing Front Raises (Pulses)

#14 – Chest to Shoulder Press (Combo)

#15 – Reverse Lunge to Row (Combo)

#16 – Serve the Platter (Pulses)

#17 – Alternating Push Down (Pulses)

#18 – Active Break

#19 – Alternating Lat Pull Down (Paused)

#20 – Archer Pull to Chest Press (Combo)

#21 – Front to Back Pull-Apart

#22 – Triceps Flutters (Pulses)

#23 – Fast Arm Wipers

Week 11 – Day 2: Lower Muscle & Sweat 30 Exercises

Expand

Workout Content

0% Complete 0/30 Steps

#0 – Warm-Up Routine (35)

#1 – Reverse Lunge to Front Lift (Combo)

#2 – Squat to Good Morning (Combo)

#3 – Row to Deadlift (Combo)

#4 – Glute Bridge to Leg Fly

#5 – Standing Front Leg Pulses (Pulses)

#6 – Active Break

#7 – Lying Leg Press

#8 – Alternating Lateral Lunges (Paused)

#9 – Squat Jump Jacks

#10 – Split Squat (Pulses)

#11 – Glute Leg Lift

#12 – Active Break

#13 – Jumping Jacks

#14 – Tempo Spot Side Steps – Alternating

#15 – Ski Twists

#16 – Switch Run-Stance Squats

#17 – Spot Side Step to Knee-Up

#18 – Active Break

#19 – Squat Jumps

#20 – Squatting Straight Punches

#21 – Jumping Jacks – Front

#22 – Frog Side Jumps

#23 – Standing Alternating Knee-Lifts

#24 – Active Break

#25 – Spot Side Step to Knee-Up

#26 – Switch Run-Stance Squats

#27 – Ski Twists

#28 – Tempo Spot Side Steps – Alternating

#29 – Jumping Jacks

Week 11 – Day 3: Sixpack Hunter 25 Exercises

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Workout Content

0% Complete 0/25 Steps

#0 – Warm-Up Routine (25)

#1 – Lying Alternating Side Crunches

#2 – Russian Twists (Feet on the Ground)

#3 – Crunch Hold with Tension Floor Toe Taps

#5 – Kneeling Superman

#6 – Active Break

#7 – Standing Single Knee-Lift (Paused)

#8 – Tension Run

#9 – Push Up Hold – In-Out Hand Walk

#10 – Superman Hold Pulls

#11 – Standing Bicycles

#12 – Active Break

#13 – Lying Crunches

#14 – Bear Hold

#15 – Sky Punches

#16 – In and Outs

#17 – Bodyweight Glute Bridge

#19 – Active Break

#20 – Squatting Straight Punches

#21 – Crunch Hold with alternating Floor Toe Taps

#22 – Pulsing Wall Sit (Pulses)

#23 – Superman

#24 – Lying Bicycles

Week 11 – Day 4: Puls Upper-Burn 30 Exercises

Expand

Workout Content

0% Complete 0/30 Steps

#0 – Warm-Up Routine (35)

#1 – Pulsing Front Raises (Pulses)

#2 – Chest to Shoulder Press (Combo)

#3 – Reverse Lunge to Row (Combo)

#4 – Serve the Platter (Pulses)

#5 – Alternating Push Down (Pulses)

#6 – Active Break

#7 – Alternating Lat Pull Down (Paused)

#8 – Archer Pull to Chest Press (Combo)

#9 – Front to Back Pull-Apart

#10 – Triceps Flutters (Pulses)

#11 – Fast Arm Wipers

#12 – Active Break

#13 – Alternating Side Step Swings

#14 – Tension Quick Feet

#15 – Ski Twists

#16 – Push Up Hold – In-Out Hand Walk

#17 – Jumping Jacks

#18 – Active Break

#19 – Pop-Ups

#20 – Pulsing Front Raises (Pulses)

#21 – Skip-Hops

#22 – Frog Side Jumps

#23 – Slow Marching (Knee-Ups)

#24 – Active Break

#25 – Squatting Straight Punches

#26 – Bear Hold Steps

#27 – Ski Twists

#28 – Push Up Hold – Clockwork

#29 – V-Steps

Week 11 – Day 5: Legs & Booty Pump 24 Exercises

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Workout Content

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#0 – Warm-Up Routine (35)

#1 – Split Squat (Pulses)

#2 – Single-Leg Deadlift

#3 – Alternating Lateral Lunges

#4 – Active Break

#5 – Pulsing Wall Sit (Pulses)

#6 – Squat to Side Leg Lifts (Combo)

#7 – Kick-Ups

#8 – Active Break

#9 – Standing Hamstring Curl

#10 – Lying Frog Kicks

#11 – Alternating Leg Extension

#12 – Active Break

#13 – Deadlift

#14 – Standing Front Leg Pulses (Pulses)

#15 – Chair Clam Shells

#16 – Active Break

#17 – Lying Leg Press (Paused)

#18 – Squat to Calf Raise (Combo)

#19 – Reverse Lunge to Body Twist (Combo)

#20 – Active Break

#21 – Standing Kickbacks

#22 – Calf Extensions

#23 – High Bridge Hold Flys – Close Stance (Pulses)

Week 11 – Day 6: Rest Day

Week 11 – Day 7: Rest Day

Week 12 – Day 1: Push-Pull Booster 20 Exercises

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Workout Content

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#0 – Warm-Up Routine (30)

#1 – Push Up – Band Assisted

#2 – Alternating Lat Pull Down

#3 – Straight Punches

#4 – Seated Row – Supinated

#5 – Active Break

#6 – Chest to Shoulder Press (Combo)

#7 – Reverse Lunge to Row (Combo)

#8 – Incline Chest Press

#9 – Alternating Archer Pulls in Squat Hold

#10 – Active Break

#11 – Low Outer Pull to Front Raise (Combo)

#12 – Archer Pull to Chest Press (Combo)

#13 – Pull-Apart

#14 – Lat Pull Down to Shoulder Press (Combo)

#15 – Active Break

#16 – Decline Chest Press (Paused)

#17 – Clockwork

#18 – Push Up

#19 – Low Outer Pulls

Week 12 – Day 2: Plyometrics 30 Exercises

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Workout Content

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#0 – Warm-Up Routine (30)

#1 – Switch Run-Stance Squats

#2 – Bird Side Jumps

#3 – Jumping Jacks

#5 – Active Break

#6 – Switch Run-Stance Squats

#7 – Bird Side Jumps

#8 – Jumping Jacks

#10 – Active Break

#11 – 4 Tension Split Jumps to Squat

#12 – Frog Side Jumps

#13 – Jumping Jacks – Front

#14 – Squatting Straight Punches

#15 – Active Break

#16 – 4 Tension Split Jumps to Squat

#17 – Frog Side Jumps

#18 – Jumping Jacks – Front

#19 – Squatting Straight Punches

#20 – Active Break

#21 – Squat to Front Kick

#22 – Switch Split Jumps

#23 – Spot Clock Steps – Alternating

#24 – Hop-Overs

#25 – Active Break

#26 – Squat to Front Kick

#27 – Switch Split Jumps

#28 – Spot Clock Steps – Alternating

#29 – Hop-Overs

Week 12 – Day 3: Arms, Shoulders & Burn 28 Exercises

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Workout Content

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#0 – Warm-Up Routine (30)

#1 – Pulsing Y-Front Raises (Pulses)

#2 – Alternating Biceps Curls

#3 – Alternating Push Down

#4 – Pulsing Y-Front Raises (Pulses)

#5 – Alternating Biceps Curls

#6 – Alternating Push Down

#7 – Active Break

#8 – Clockwork

#9 – Shoulder Press

#10 – Arm Wipers

#11 – Clockwork

#12 – Shoulder Press

#13 – Arm Wipers

#14 – Active Break

#15 – Alternating Pull-Aparts

#16 – Serve the Platter

#17 – Triceps Flutters (Pulses)

#18 – Alternating Pull-Aparts

#19 – Serve the Platter

#20 – Triceps Flutters (Pulses)

#21 – Active Break

#22 – External Shoulder Rotation

#23 – Hand Twister

#24 – Arm Wipers (Paused)

#25 – External Shoulder Rotation

#26 – Hand Twister

#27 – Arm Wipers (Paused)

Week 12 – Day 4: Abs on Fire 23 Exercises

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Workout Content

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#0 – Warm-Up Routine (25)

#1 – Lying Tension Crunches

#2 – Crunch Hold with alternating Floor Toe Taps

#3 – Side Bends

#4 – Superman

#5 – Lying Bicycles

#6 – Active Break

#7 – Lying Alternating Knee-Lifts

#8 – Bear Hold

#9 – Superman Hold Pulls

#10 – Low Bridge Hold Flys (Pulses)

#11 – Standing Bicycles

#12 – Active Break

#13 – Lying Alternating Side Crunches

#14 – Russian Twists (Feet on the Ground)

#15 – Crunch Hold with Floor Toe Taps

#17 – Kneeling Superman

#18 – Active Break

#19 – Slow Mountain Climbers

#20 – Pulsing Wall Sit (Pulses)

#21 – Lying Single Knee-Lift (Paused)

#22 – Superman – Alternating Sides

Week 12 – Day 5: Legs & Back Strength 21 Exercises

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Workout Content

0% Complete 0/21 Steps

#0 – Warm-Up Routine (35)

#1 – Reverse Lunge to Knee-Lift (Combo)

#2 – Row to Single-Leg Deadlift (Combo)

#3 – Low Outer Pulls

#4 – Squat to Good Morning (Combo)

#5 – Standing Alternating Knee-Lifts (Paused)

#6 – Alternating Lat Pull Down

#7 – Active Break

#8 – Deadlift

#9 – Reverse Lunge to Front Lift (Combo)

#10 – Archer Pull – Decline

#11 – Alternating Lateral Lunges

#12 – Glute Bridge to Leg Fly

#13 – Alternating Lat Pull Down (Paused)

#14 – Active Break

#15 – Chair Leg Press

#16 – Glute Leg Lift

#17 – Kneeling Split Row – Low Pull (Paused)

#18 – Clockwork

#19 – Lying Alternating Knee-Lifts (Paused)

#20 – Calf Extensions

Week 12 – Day 6: Rest Day

Week 12 – Day 7: Rest Day

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The Individual Program Generator that you just used matches your personal perimeters with over 800 exercises and exercise patterns to give you a workout that will fit your goals and lifestyle. It’s a workout program that will fit you, not a static workout that you will have to fit in.

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We believe that workout programs can be effective without repeating itself over and over again. Workouts are only effective as long as you do them, so we created a 12-week program that will challenge you with variety.

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Exercises

In the Exercises section you find all different exercises you can do with resistance bands. Use the filters to filter for the band type or the muscle group you’re looking for. Inside the exercises you will also find variations of the exercise.

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Challenges & Quick Workouts

Use our challenges and quick workouts to get in touch with new exercises or just some variety.

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Workouts

We have workouts that will fit your goals. You can choose the resistance band type, your primary training goal and how often per week you want to work out and our workouts will give you the best results.

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Workouts

We have many different quick workouts that you can choose from and that will fit your goals.

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You want to get in shape and put a focus on your body while doing it? Great, then this workout is for you.
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Looking for a quick cardio session which incorporate resistance bands? Look no further. This one will get your lungs working in no time.
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This workout is all about the lower body. Grab your bands and see if you can make those legs shake.
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A quick and effective workout to target your glutes.
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Get an effective burn workout that will work your whole body general fitness.
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In this session you will work your triceps and biceps to the ground and challenge your lungs with some plyo work.
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Back and biceps - the pulling duo. Challenge them with this workout and see how they will grow in no time.
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Find out how effective slowing down exercises can really be with this full body workout .
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This workout includes functional exercises to target your whole body in a quick session.
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This workout is a combination of muscle building exercises for your lower body and cardio movements.
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Take care of all 3 pushing muscle groups - chest, shoulders and triceps and get some cardio in as a finisher to boost your fitness.
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Challenge your lower body with this workout full of dynamic and cardi movements.
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