ML18M3U – BIQ Workout App

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Workout Program Content

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About your Program Sample Workout

Week 01 – Day 1: Upper Focus Attack 24 Exercises Sample Workout

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Workout Content

0% Complete 0/24 Steps

#0 – Warm-Up Routine (35)

#1 – Squat (Slow Motion)

#2 – Decline Chest Press

#3 – Seated Row – Alternating Arms

#4 – Side Triceps Extension

#5 – Lying Chest Press to Crunch (Combo)

#6 – Active Break

#7 – Sumo Deadlift

#8 – Lat Pull Down – Neutral Grip (Isometric)

#9 – Incline Chest Fly

#10 – Biceps Curl – Reverse Grip

#11 – Kneeling Superman

#12 – Active Break

#13 – Alternating Lateral Lunges

#14 – Incline Chest Press

#15 – Single-Arm Bent-Over Row – Body Twist

#16 – Overhead Triceps Extension

#17 – Lying Chest Press to Side Crunch (Combo)

#18 – Active Break

#19 – Stiff-Leg Deadlift

#20 – Lying Pullover

#21 – Single-Arm Decline Chest Fly

#22 – Sitting Concentration Biceps Curl

Week 01 – Day 2: Rest Day Sample Workout

Week 01 – Day 3: Lower Muscle Circuit 20 Exercises Sample Workout

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Workout Content

0% Complete 0/20 Steps

#0 – Warm-Up Routine (35)

#1 – Lunge to Knee-Up (Combo)

#2 – Alternating Lateral Lunges

#3 – Stiff-Leg to Conv. Deadlift (Combo)

#4 – Donkey Kickbacks

#5 – Active Break

#6 – Leg Press to Biceps Curl (Combo)

#7 – Side Step to Squat (Pulses)

#8 – Sumo Deadlift

#9 – Split Squat (Pulses)

#10 – Active Break

#11 – Lunge to Knee-Up (Combo)

#12 – Alternating Lateral Lunges

#13 – Stiff-Leg to Conv. Deadlift (Combo)

#14 – Donkey Kickbacks

#15 – Active Break

#16 – Leg Press to Biceps Curl (Combo)

#17 – Side Step to Squat (Pulses)

#18 – Sumo Deadlift

#19 – Split Squat (Pulses)

Week 01 – Day 4: Rest Day Sample Workout

Week 01 – Day 5: Upper Muscle Circuit + 36 Exercises Sample Workout

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Workout Content

0% Complete 0/36 Steps

#0 – Warm-Up Routine (45)

#1 – Lat Pull Down – Close Grip

#2 – Chest Press (Slow Motion)

#3 – Squat to Shoulder Press (Combo)

#4 – Row to Pullover (Combo)

#5 – Push Up to Arm Raise (Combo)

#6 – Active Break

#7 – Lat Pull Down – Neutral Grip (Slow Motion)

#8 – Incline Chest Press (Isometric)

#9 – Squat to Shoulder Press (Combo)

#10 – Row to Pullover (Combo)

#11 – Push Up to Arm Raise (Combo)

#12 – Active Break

#13 – Lat Pull Down – Close Grip

#14 – Chest Press (Slow Motion)

#15 – Squat to Shoulder Press (Combo)

#16 – Row to Pullover (Combo)

#17 – Push Up to Arm Raise (Combo)

#18 – Active Break

#19 – Lat Pull Down – Neutral Grip (Slow Motion)

#20 – Incline Chest Press (Isometric)

#21 – Squat to Shoulder Press (Combo)

#22 – Row to Pullover (Combo)

#23 – Push Up to Arm Raise (Combo)

#24 – Active Break

#25 – Standing Crunches

#26 – Crunch Hold with alternating Floor Toe Taps

#27 – Lying Chest Press to Side Crunch (Combo)

#28 – Superman

#29 – Kneeling Superman

#30 – Active Break

#31 – Lying Chest Press to Crunch (Combo)

#32 – Bear Hold

#33 – Side Bends

#34 – Bodyweight Glute Bridge

Week 01 – Day 6: Rest Day Sample Workout

Week 01 – Day 7: Rest Day Sample Workout

Week 02 – Day 1: Isometric Upper-Power 24 Exercises

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Workout Content

0% Complete 0/24 Steps

#0 – Warm-Up Routine (35)

#1 – Chest Press (Isometric)

#2 – Bent-Over Row (Isometric)

#3 – Side Raises (Isometric)

#4 – Biceps Curl – Supinated (Isometric)

#5 – Forward Triceps Extension (Isometric)

#6 – Active Break

#7 – Chest Press (Isometric)

#8 – Bent-Over Row (Isometric)

#9 – Side Raises (Isometric)

#10 – Biceps Curl – Supinated (Isometric)

#11 – Forward Triceps Extension (Isometric)

#12 – Active Break

#13 – Chest Fly (Isometric)

#14 – Lat Pull Down – Neutral Grip (Isometric)

#15 – Pull-Apart (Isometric)

#16 – Biceps Curl – Reverse Grip (Isometric)

#17 – Triceps Push Down (Isometric)

#18 – Active Break

#19 – Chest Fly (Isometric)

#20 – Lat Pull Down – Neutral Grip (Isometric)

#21 – Pull-Apart (Isometric)

#22 – Biceps Curl – Reverse Grip (Isometric)

#23 – Triceps Push Down (Isometric)

Week 02 – Day 2: Rest Day

Week 02 – Day 3: 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

#4 – Running Knee-Ups

#5 – Active Break

#6 – Switch Run-Stance Squats

#7 – Bird Side Jumps

#8 – Jumping Jacks

#9 – Running Knee-Ups

#10 – Active Break

#11 – Slow Marching (Knee-Ups)

#12 – Frog Side Jumps

#13 – Jumping Jacks – Front

#14 – Squatting Straight Punches

#15 – Active Break

#16 – Slow Marching (Knee-Ups)

#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 – 180 Jumps

#24 – Hop-Overs

#25 – Active Break

#26 – Squat to Front Kick

#27 – Switch Split Jumps

#28 – 180 Jumps

#29 – Hop-Overs

Week 02 – Day 4: Rest Day

Week 02 – Day 5: Upper Focus Concentration + 35 Exercises

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Workout Content

0% Complete 0/35 Steps

#0 – Warm-Up Routine (45)

#1 – Squat (Slow Motion)

#2 – Chest Press (Slow Motion)

#3 – Bent-Over Row (Slow Motion)

#4 – Side Triceps Extension

#5 – Lying Chest Press to Crunch (Combo)

#6 – Active Break

#7 – Sumo Deadlift (Slow Motion)

#8 – Lat Pull Down – Neutral Grip (Slow Motion)

#9 – Chest Fly (Slow Motion)

#10 – Lying Face Biceps Curl (Slow Motion)

#11 – Kneeling Superman

#12 – Active Break

#13 – Lateral Lunge (Slow Motion)

#14 – Lying Chest Press – Close Grip (Slow Motion)

#15 – Single-Arm Bent-Over Row – Body Twist

#16 – Triceps Kickbacks (Slow Motion)

#17 – Lying Chest Press to Side Crunch (Combo)

#18 – Active Break

#19 – Sumo Squat with Chest Press (Slow Motion Combo)

#20 – Lying Pullover (Slow Motion)

#21 – Single-Arm Incline Chest Press (Slow Motion)

#22 – Biceps Curl – Reverse Grip

#24 – Active Break

#25 – Lying Alternating Side Crunches

#26 – Russian Twists (Feet on the Ground)

#27 – Crunch Hold with Floor Toe Taps

#28 – Superman

#29 – Kneeling Superman

#30 – Active Break

#31 – Slow Mountain Climbers

#32 – Pallof Press

#33 – Pallof Rotations – Arms Up

#34 – Superman – Alternating Sides

Week 02 – Day 6: Rest Day

Week 02 – Day 7: Rest Day

Week 3 – Day 1: Chest & Back 20 Exercises

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Workout Content

0% Complete 0/20 Steps

#0 – Warm-Up Routine (30)

#1 – Chest Press (Isometric)

#2 – Lat Pull Down – Wide Overhand

#3 – Chest Press – Close Grip

#4 – Lat Pull Down – Supinated

#5 – Active Break

#6 – Chest Press to Chest Fly (Combo)

#7 – Seated Row – Supinated Grip

#8 – Decline Chest Press

#9 – Bent-Over Row

#10 – Active Break

#11 – Chest Press to Pullover (Combo)

#12 – Single-Arm Bent-Over Row

#13 – Incline Chest Press (Isometric)

#14 – Pull-Apart (Slow Motion)

#15 – Active Break

#16 – Chest Press to Chest Fly (Combo)

#17 – Archer Pull

#18 – Push Up

#19 – Seated Row – Neutral Grip (Isometric)

Week 3 – Day 2: Rest Day

Week 3 – Day 3: Arms & Shoulders 28 Exercises

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Workout Content

0% Complete 0/28 Steps

#0 – Warm-Up Routine (30)

#1 – Alternating Shoulder Press

#2 – In and Out Biceps Curl

#3 – Overhead Triceps Extension (Slow Motion)

#4 – Alternating Shoulder Press

#5 – In and Out Biceps Curl

#6 – Overhead Triceps Extension (Slow Motion)

#7 – Active Break

#8 – Front Raise to Pull Apart (Combo)

#9 – Biceps Curl – Supinated (Isometric)

#10 – Triceps Kickbacks

#11 – Front Raise to Pull Apart (Combo)

#12 – Biceps Curl – Supinated (Isometric)

#13 – Triceps Kickbacks

#14 – Active Break

#15 – Side Raises

#16 – Biceps Curl – Reverse Grip (Pulses)

#17 – Triceps Push Down (Pulses)

#18 – Side Raises

#19 – Biceps Curl – Reverse Grip (Pulses)

#20 – Triceps Push Down (Pulses)

#21 – Active Break

#22 – Pull-Apart (Isometric)

#23 – Standing Face Biceps Curl

#24 – Forward Triceps Extension

#25 – Pull-Apart (Isometric)

#26 – Standing Face Biceps Curl

#27 – Forward Triceps Extension

Week 3 – Day 4: Rest Day

Week 3 – Day 5: Legs & Glutes + 36 Exercises

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Workout Content

0% Complete 0/36 Steps

#0 – Warm-Up Routine (45)

#1 – Split Squat (Pulses)

#2 – Sumo Deadlift

#3 – Lateral Steps

#4 – Active Break

#5 – Side Step to Squat (Pulses)

#6 – Squat to Good Morning (Combo)

#7 – Kneeling Hip Thrust

#8 – Active Break

#9 – Standing Hamstring Curl

#10 – Squat to Pull Through

#11 – Standing Leg Extension

#12 – Active Break

#13 – Stiff-Leg to Conv. Deadlift (Combo)

#14 – Donkey Kickbacks

#15 – Inner Thigh Leg Lifts

#16 – Active Break

#17 – Single-Leg Leg Press (Slow Motion)

#18 – Hip Thrust

#19 – Alternating Lateral Bodyweight Lunges

#20 – Active Break

#21 – Sitting Clam Shells

#22 – Calf Raises

#23 – Outer Thigh Leg Lifts

#24 – Active Break

#25 – Lying Chest Press to Crunch (Combo)

#26 – Lying Reverse Crunches

#27 – Side Bends

#28 – Bodyweight Glute Bridge

#30 – Active Break

#31 – Russian Twists (Feet in the Air)

#33 – Lying Alternating Leg Lifts

#34 – Pallof Rotations – Arms Forward

#35 – Superman – Alternating Sides

Week 3 – Day 6: Rest Day

Week 3 – Day 7: Rest Day

Week 4 – Day 1: Push, Push, Push 28 Exercises

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Workout Content

0% Complete 0/28 Steps

#0 – Warm-Up Routine (35)

#1 – Chest Press – Straight

#2 – Front Raise to Pull Apart (Combo)

#3 – Forward Triceps Extension

#4 – Chest Press to Chest Fly (Combo)

#5 – Alternating Shoulder Press

#6 – Triceps Push Down

#7 – Active Break

#8 – Chest Press to Pullover (Combo)

#9 – Scarecrows

#10 – Overhead Triceps Extension (Slow Motion)

#11 – Push Up

#12 – Y-Press

#13 – Triceps Kickbacks

#14 – Active Break

#15 – Chest Press – Straight

#16 – Front Raise to Pull Apart (Combo)

#17 – Forward Triceps Extension

#18 – Push Up

#19 – Y-Press

#20 – Triceps Kickbacks

#21 – Active Break

#22 – Chest Press to Chest Fly (Combo)

#23 – Alternating Shoulder Press

#24 – Triceps Push Down

#25 – Chest Press to Pullover (Combo)

#26 – Scarecrows

#27 – Overhead Triceps Extension (Slow Motion)

Week 4 – Day 2: Rest Day

Week 4 – Day 3: Back & Biceps 21 Exercises

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Workout Content

0% Complete 0/21 Steps

#0 – Warm-Up Routine (30)

#1 – Lat Pull Down – Wide Overhand

#2 – Single-Arm Bent-Over Row

#3 – In and Out Biceps Curl

#4 – Lat Pull Down – Supinated

#5 – Seated Row – Supinated Grip

#6 – Biceps Curl – Supinated (Isometric)

#7 – Active Break

#8 – Standing Pullover (Isometric)

#9 – Seated Row – Neutral Grip (Isometric)

#10 – Biceps Curl – Reverse Grip (Pulses)

#11 – Lat Pull Down – Close Grip

#12 – Archer Pull

#13 – Standing Face Biceps Curl

#14 – Active Break

#15 – Row to Pullover (Combo)

#16 – Close Grip Rows in Squat Position

#17 – Biceps Curl – Supinated (Pulses)

#18 – Lat Pull Down – Flip Grip (Slow Motion)

#19 – Bent-Over Row (Isometric)

#20 – Biceps Curl – Reverse Grip

Week 4 – Day 4: Rest Day

Week 4 – Day 5: Dynamic Flow + 35 Exercises

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Workout Content

0% Complete 0/35 Steps

#0 – Warm-Up Routine (40)

#1 – Lunge to Knee-Up (Combo)

#2 – Sumo Deadlift

#3 – Squat Hold with alternating Back-Steps

#4 – Squat to Front Kick

#5 – Active Break

#6 – Assisted Pistol Squats

#7 – Squat to Good Morning (Combo)

#8 – Ski Twists

#9 – 180 Jumps

#10 – Active Break

#11 – Bodyweight Squats

#12 – Hip Thrust (Pulses)

#13 – Running Knee-Ups

#14 – Frog Side Jumps

#15 – Active Break

#16 – Alternating Lateral Bodyweight Lunges

#17 – Side Step to Bodyweight Squat (Pulses)

#18 – Single-Leg High Knee Drive

#19 – Active Break

#20 – Calf Raises

#21 – Switch Run-Stance Squats

#22 – Switch Split Jumps

#23 – Active Break

#24 – Standing Crunches

#25 – Crunch Hold with alternating Floor Toe Taps

#26 – Lying Chest Press to Side Crunch (Combo)

#27 – Superman

#28 – Kneeling Superman

#29 – Active Break

#30 – Lying Chest Press to Crunch (Combo)

#31 – Bear Hold

#32 – Side Bends

#33 – Bodyweight Glute Bridge

Week 4 – Day 6: Rest Day

Week 4 – Day 7: Rest Day

Week 5 – Day 1: Arms & Shoulders 28 Exercises

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Workout Content

0% Complete 0/28 Steps

#0 – Warm-Up Routine (30)

#1 – Alternating Shoulder Press

#2 – In and Out Biceps Curl

#3 – Overhead Triceps Extension (Slow Motion)

#4 – Alternating Shoulder Press

#5 – In and Out Biceps Curl

#6 – Overhead Triceps Extension (Slow Motion)

#7 – Active Break

#8 – Front Raise to Pull Apart (Combo)

#9 – Biceps Curl – Supinated (Isometric)

#10 – Triceps Kickbacks

#11 – Front Raise to Pull Apart (Combo)

#12 – Biceps Curl – Supinated (Isometric)

#13 – Triceps Kickbacks

#14 – Active Break

#15 – Side Raises

#16 – Biceps Curl – Reverse Grip (Pulses)

#17 – Triceps Push Down (Pulses)

#18 – Side Raises

#19 – Biceps Curl – Reverse Grip (Pulses)

#20 – Triceps Push Down (Pulses)

#21 – Active Break

#22 – Pull-Apart (Isometric)

#23 – Standing Face Biceps Curl

#24 – Forward Triceps Extension

#25 – Pull-Apart (Isometric)

#26 – Standing Face Biceps Curl

#27 – Forward Triceps Extension

Week 5 – Day 2: Rest Day

Week 5 – Day 3: Fat Burner 21 Exercises

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Workout Content

0% Complete 0/21 Steps

#0 – Warm-Up Routine (30)

#1 – Biceps Curl – Supinated (Pulses)

#2 – Forward Triceps Extension (Isometric)

#4 – Pull-Apart in Squat Position

#5 – Active Break

#6 – Chest Press Jacks

#7 – Burpee Punches

#8 – Ski Twists

#9 – Active Break

#10 – Push Up

#11 – Triceps Kickbacks (Isometric)

#12 – Kneeling Incline Wood Chops

#13 – Sumo Deadlift

#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 – Biceps Curl to Romanian Deadlift (Combo)

#20 – Front Reach with Knee-Up

Week 5 – Day 4: Rest Day

Week 5 – Day 5: Upper Focus Attack + 35 Exercises

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Workout Content

0% Complete 0/35 Steps

#0 – Warm-Up Routine (45)

#1 – Squat (Slow Motion)

#2 – Decline Chest Press

#3 – Seated Row – Alternating Arms

#4 – Side Triceps Extension

#5 – Lying Chest Press to Crunch (Combo)

#6 – Active Break

#7 – Sumo Deadlift

#8 – Lat Pull Down – Neutral Grip (Isometric)

#9 – Incline Chest Fly

#10 – Biceps Curl – Reverse Grip

#11 – Kneeling Superman

#12 – Active Break

#13 – Alternating Lateral Lunges

#14 – Incline Chest Press

#15 – Single-Arm Bent-Over Row – Body Twist

#16 – Overhead Triceps Extension

#17 – Lying Chest Press to Side Crunch (Combo)

#18 – Active Break

#19 – Stiff-Leg Deadlift

#20 – Lying Pullover

#21 – Single-Arm Decline Chest Fly

#22 – Sitting Concentration Biceps Curl

#24 – Active Break

#25 – Lying Alternating Side Crunches

#26 – Russian Twists (Feet on the Ground)

#27 – Crunch Hold with Floor Toe Taps

#28 – Superman

#29 – Kneeling Superman

#30 – Active Break

#31 – Slow Mountain Climbers

#32 – Pallof Press

#33 – Pallof Rotations – Arms Up

#34 – Superman – Alternating Sides

Week 5 – Day 6: Rest Day

Week 5 – Day 7: Rest Day

Week 6 – Day 1: Slow-Mo Upper-Pump 24 Exercises

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Workout Content

0% Complete 0/24 Steps

#0 – Warm-Up Routine (35)

#1 – Chest Press (Slow Motion)

#2 – Lat Pull Down – Neutral Grip (Slow Motion)

#3 – Shoulder Press (Slow Motion)

#4 – Active Break

#5 – Single-Arm Incline Chest Press (Slow Motion)

#6 – Seated Row – Neutral Grip (Slow Motion)

#7 – Military Press

#8 – Chest Fly (Slow Motion)

#9 – Lat Pull Down – Flip Grip (Slow Motion)

#10 – Upright Row (Slow Motion)

#11 – Active Break

#12 – Push Up (Slow Motion)

#13 – Bent-Over Row (Slow Motion)

#14 – Side Raises (Slow Motion)

#15 – Active Break

#16 – Lying Chest Press (Slow Motion)

#17 – Lying Pullover (Slow Motion)

#18 – Pull-Apart (Slow Motion)

#19 – Active Break

#20 – Triceps Kickbacks (Slow Motion)

#21 – Flip Grip Biceps Curl (Slow Motion)

#22 – Overhead Triceps Extension (Slow Motion)

#23 – Lying Face Biceps Curl (Slow Motion)

Week 6 – Day 2: Rest Day

Week 6 – Day 3: Slow-Mo Lower-Pump 14 Exercises

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Workout Content

0% Complete 0/14 Steps

#0 – Warm-Up Routine (35)

#1 – Squat (Slow Motion)

#2 – Split Squat (Slow Motion)

#3 – Sumo Deadlift

#4 – Active Break

#5 – Assisted Pistol Squats

#6 – Side Step to Squat (Slow Motion)

#7 – Single-Leg Leg Press (Slow Motion)

#8 – Lateral Lunge (Slow Motion)

#9 – Good Morning (Slow Motion)

#10 – Active Break

#11 – Glute Bridge (Slow Motion)

#12 – Donkey Kickbacks (Slow Motion)

#13 – Calf Raises

Week 6 – Day 4: Rest Day

Week 6 – Day 5: Arm Mass Builder + 32 Exercises

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Workout Content

0% Complete 0/32 Steps

#0 – Warm-Up Routine (35)

#1 – In and Out Biceps Curl

#2 – Overhead Triceps Extension (Slow Motion)

#3 – Drag Biceps Curl

#4 – Side Triceps Extension

#5 – Active Break

#6 – Biceps Curl – Supinated (Isometric)

#7 – Triceps Kickbacks

#8 – Biceps Curl – Reverse Grip (Isometric)

#9 – Triceps Kickbacks (Isometric)

#10 – Active Break

#11 – Lying Face Biceps Curl (Slow Motion)

#12 – Triceps Push Down

#13 – Sitting Concentration Biceps Curl

#14 – Side Triceps Extension (Isometric)

#15 – Active Break

#16 – Standing Face Biceps Curl

#17 – Forward Triceps Extension

#18 – Flip Grip Biceps Curl (Slow Motion)

#19 – Forward Triceps Extension (Isometric)

#20 – Active Break

#21 – Lying Chest Press to Crunch (Combo)

#22 – Lying Reverse Crunches

#23 – Side Bends

#24 – Bodyweight Glute Bridge

#26 – Active Break

#27 – Russian Twists (Feet in the Air)

#29 – Lying Alternating Leg Lifts

#30 – Pallof Rotations – Arms Forward

#31 – Superman – Alternating Sides

Week 6 – Day 6: Rest Day

Week 6 – Day 7: Rest Day

Week 7 – Day 1: Full Isometric Blast 24 Exercises

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Workout Content

0% Complete 0/24 Steps

#0 – Warm-Up Routine (35)

#1 – Chest Press (Isometric)

#2 – Seated Row – Neutral Grip (Isometric)

#3 – Side Triceps Extension (Isometric)

#4 – Sumo Deadlift (Slow Motion)

#5 – Hip Thrust (Slow Motion)

#6 – Active Break

#7 – Front Raises (Isometric)

#8 – Biceps Curl – Supinated (Isometric)

#9 – Side Raises (Isometric)

#10 – Conventional Deadlift

#11 – Hip Thrust (Slow Motion)

#12 – Active Break

#13 – Incline Chest Fly (Isometric)

#14 – Lat Pull Down – Neutral Grip (Isometric)

#15 – Alternating Lateral Lunges

#16 – Alternating Outer Thigh Leg Lifts

#17 – Lateral Steps

#18 – Active Break

#19 – Forward Triceps Extension (Isometric)

#20 – Biceps Curl – Reverse Grip (Isometric)

#21 – Alternating Lateral Lunges

#22 – Alternating Outer Thigh Leg Lifts

#23 – Lateral Steps

Week 7 – Day 2: Rest Day

Week 7 – Day 3: Dynamic Flow 23 Exercises

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Workout Content

0% Complete 0/23 Steps

#0 – Warm-Up Routine (30)

#1 – Lunge to Knee-Up (Combo)

#2 – Sumo Deadlift

#3 – Squat Hold with alternating Back-Steps

#4 – Squat to Front Kick

#5 – Active Break

#6 – Assisted Pistol Squats

#7 – Squat to Good Morning (Combo)

#8 – Ski Twists

#9 – 180 Jumps

#10 – Active Break

#11 – Bodyweight Squats

#12 – Hip Thrust (Pulses)

#13 – Running Knee-Ups

#14 – Frog Side Jumps

#15 – Active Break

#16 – Alternating Lateral Bodyweight Lunges

#17 – Side Step to Bodyweight Squat (Pulses)

#18 – Single-Leg High Knee Drive

#19 – Active Break

#20 – Calf Raises

#21 – Switch Run-Stance Squats

#22 – Switch Split Jumps

Week 7 – Day 4: Rest Day

Week 7 – Day 5: Chest & Back + 32 Exercises

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Workout Content

0% Complete 0/32 Steps

#0 – Warm-Up Routine (40)

#1 – Chest Press (Isometric)

#2 – Lat Pull Down – Wide Overhand

#3 – Chest Press – Close Grip

#4 – Lat Pull Down – Supinated

#5 – Active Break

#6 – Chest Press to Chest Fly (Combo)

#7 – Seated Row – Supinated Grip

#8 – Decline Chest Press

#9 – Bent-Over Row

#10 – Active Break

#11 – Chest Press to Pullover (Combo)

#12 – Single-Arm Bent-Over Row

#13 – Incline Chest Press (Isometric)

#14 – Pull-Apart (Slow Motion)

#15 – Active Break

#16 – Chest Press to Chest Fly (Combo)

#17 – Archer Pull

#18 – Push Up

#19 – Seated Row – Neutral Grip (Isometric)

#20 – Active Break

#21 – Standing Crunches

#22 – Crunch Hold with alternating Floor Toe Taps

#23 – Lying Chest Press to Side Crunch (Combo)

#24 – Superman

#25 – Kneeling Superman

#26 – Active Break

#27 – Lying Chest Press to Crunch (Combo)

#28 – Bear Hold

#29 – Side Bends

#30 – Bodyweight Glute Bridge

Week 7 – Day 6: Rest Day

Week 7 – Day 7: Rest Day

Week 8 – Day 1: Full Body Concentration 24 Exercises

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Workout Content

0% Complete 0/24 Steps

#0 – Warm-Up Routine (35)

#1 – Squat (Slow Motion)

#2 – Glute Bridge (Slow Motion)

#3 – Chest Press (Slow Motion)

#4 – Bent-Over Row (Slow Motion)

#5 – Overhead Triceps Extension (Slow Motion)

#6 – Active Break

#7 – Sumo Deadlift (Slow Motion)

#8 – Single-Leg Leg Press (Slow Motion)

#9 – Lat Pull Down – Neutral Grip (Slow Motion)

#10 – Chest Fly (Slow Motion)

#11 – Flip Grip Biceps Curl (Slow Motion)

#12 – Active Break

#13 – Lateral Lunge (Slow Motion)

#14 – Good Morning (Slow Motion)

#15 – Lying Chest Press – Close Grip (Slow Motion)

#16 – Single-Arm Bent-Over Row – Body Twist

#17 – Triceps Kickbacks (Slow Motion)

#18 – Active Break

#19 – Sumo Squat with Chest Press (Slow Motion Combo)

#20 – Calf Raises

#21 – Lying Pullover (Slow Motion)

#22 – Single-Arm Incline Chest Press (Slow Motion)

#23 – Lying Face Biceps Curl (Slow Motion)

Week 8 – Day 2: Rest Day

Week 8 – Day 3: Push, Push, Push 28 Exercises

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Workout Content

0% Complete 0/28 Steps

#0 – Warm-Up Routine (35)

#1 – Chest Press – Straight

#2 – Front Raise to Pull Apart (Combo)

#3 – Forward Triceps Extension

#4 – Chest Press to Chest Fly (Combo)

#5 – Alternating Shoulder Press

#6 – Triceps Push Down

#7 – Active Break

#8 – Chest Press to Pullover (Combo)

#9 – Scarecrows

#10 – Overhead Triceps Extension (Slow Motion)

#11 – Push Up

#12 – Y-Press

#13 – Triceps Kickbacks

#14 – Active Break

#15 – Chest Press – Straight

#16 – Front Raise to Pull Apart (Combo)

#17 – Forward Triceps Extension

#18 – Push Up

#19 – Y-Press

#20 – Triceps Kickbacks

#21 – Active Break

#22 – Chest Press to Chest Fly (Combo)

#23 – Alternating Shoulder Press

#24 – Triceps Push Down

#25 – Chest Press to Pullover (Combo)

#26 – Scarecrows

#27 – Overhead Triceps Extension (Slow Motion)

Week 8 – Day 4: Rest Day

Week 8 – Day 5: L.A.G. – Legs-Arms-Glutes + 40 Exercises

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Workout Content

0% Complete 0/40 Steps

#0 – Warm-Up Routine (45)

#1 – Glute Bridge (Pulses)

#2 – In and Out Biceps Curl

#3 – Forward Triceps Extension

#4 – Sumo Deadlift

#5 – Side Step to Squat (Pulses)

#6 – Active Break

#7 – Squat to Good Morning (Combo)

#8 – Biceps Curl – Supinated (Isometric)

#9 – Triceps Kickbacks

#10 – Squat to Pull Through

#11 – Kneeling Hip Thrust

#12 – Active Break

#13 – Squat Hold with alternating Back-Steps

#14 – Standing Face Biceps Curl

#15 – Triceps Push Down

#16 – Side Step to Squat (Slow Motion)

#17 – Stiff-Leg to Conv. Deadlift (Combo)

#18 – Active Break

#19 – Leg Press to Biceps Curl (Combo)

#20 – Overhead Triceps Extension (Slow Motion)

#21 – Donkey Kickbacks

#22 – Alternating Lateral Bodyweight Lunges

#23 – Active Break

#24 – Alternating Outer Thigh Leg Lifts

#25 – Biceps Curl – Reverse Grip (Isometric)

#26 – Side Triceps Extension (Isometric)

#27 – Hip Thrust

#28 – Calf Raises

#29 – Active Break

#30 – Lying Alternating Side Crunches

#31 – Russian Twists (Feet on the Ground)

#32 – Crunch Hold with Floor Toe Taps

#33 – Superman

#34 – Kneeling Superman

#35 – Active Break

#36 – Slow Mountain Climbers

#37 – Pallof Press

#38 – Pallof Rotations – Arms Up

#39 – Superman – Alternating Sides

Week 8 – Day 6: Rest Day

Week 8 – Day 7: Rest Day

Week 9 – Day 1: Upper Focus Attack 24 Exercises

Expand

Workout Content

0% Complete 0/24 Steps

#0 – Warm-Up Routine (35)

#1 – Squat (Slow Motion)

#2 – Decline Chest Press

#3 – Seated Row – Alternating Arms

#4 – Side Triceps Extension

#5 – Lying Chest Press to Crunch (Combo)

#6 – Active Break

#7 – Sumo Deadlift

#8 – Lat Pull Down – Neutral Grip (Isometric)

#9 – Incline Chest Fly

#10 – Biceps Curl – Reverse Grip

#11 – Kneeling Superman

#12 – Active Break

#13 – Alternating Lateral Lunges

#14 – Incline Chest Press

#15 – Single-Arm Bent-Over Row – Body Twist

#16 – Overhead Triceps Extension

#17 – Lying Chest Press to Side Crunch (Combo)

#18 – Active Break

#19 – Stiff-Leg Deadlift

#20 – Lying Pullover

#21 – Single-Arm Decline Chest Fly

#22 – Sitting Concentration Biceps Curl

Week 9 – Day 2: Rest Day

Week 9 – Day 3: Lower Muscle Circuit 20 Exercises

Expand

Workout Content

0% Complete 0/20 Steps

#0 – Warm-Up Routine (35)

#1 – Lunge to Knee-Up (Combo)

#2 – Alternating Lateral Lunges

#3 – Stiff-Leg to Conv. Deadlift (Combo)

#4 – Donkey Kickbacks

#5 – Active Break

#6 – Leg Press to Biceps Curl (Combo)

#7 – Side Step to Squat (Pulses)

#8 – Sumo Deadlift

#9 – Split Squat (Pulses)

#10 – Active Break

#11 – Lunge to Knee-Up (Combo)

#12 – Alternating Lateral Lunges

#13 – Stiff-Leg to Conv. Deadlift (Combo)

#14 – Donkey Kickbacks

#15 – Active Break

#16 – Leg Press to Biceps Curl (Combo)

#17 – Side Step to Squat (Pulses)

#18 – Sumo Deadlift

#19 – Split Squat (Pulses)

Week 9 – Day 4: Rest Day

Week 9 – Day 5: Upper Muscle Circuit + 36 Exercises

Expand

Workout Content

0% Complete 0/36 Steps

#0 – Warm-Up Routine (45)

#1 – Lat Pull Down – Close Grip

#2 – Chest Press (Slow Motion)

#3 – Squat to Shoulder Press (Combo)

#4 – Row to Pullover (Combo)

#5 – Push Up to Arm Raise (Combo)

#6 – Active Break

#7 – Lat Pull Down – Neutral Grip (Slow Motion)

#8 – Incline Chest Press (Isometric)

#9 – Squat to Shoulder Press (Combo)

#10 – Row to Pullover (Combo)

#11 – Push Up to Arm Raise (Combo)

#12 – Active Break

#13 – Lat Pull Down – Close Grip

#14 – Chest Press (Slow Motion)

#15 – Squat to Shoulder Press (Combo)

#16 – Row to Pullover (Combo)

#17 – Push Up to Arm Raise (Combo)

#18 – Active Break

#19 – Lat Pull Down – Neutral Grip (Slow Motion)

#20 – Incline Chest Press (Isometric)

#21 – Squat to Shoulder Press (Combo)

#22 – Row to Pullover (Combo)

#23 – Push Up to Arm Raise (Combo)

#24 – Active Break

#25 – Standing Crunches

#26 – Crunch Hold with alternating Floor Toe Taps

#27 – Lying Chest Press to Side Crunch (Combo)

#28 – Superman

#29 – Kneeling Superman

#30 – Active Break

#31 – Lying Chest Press to Crunch (Combo)

#32 – Bear Hold

#33 – Side Bends

#34 – Bodyweight Glute Bridge

Week 9 – Day 6: Rest Day

Week 9 – Day 7: Rest Day

Week 10 – Day 1: Chest & Back 20 Exercises

Expand

Workout Content

0% Complete 0/20 Steps

#0 – Warm-Up Routine (30)

#1 – Chest Press (Isometric)

#2 – Lat Pull Down – Wide Overhand

#3 – Chest Press – Close Grip

#4 – Lat Pull Down – Supinated

#5 – Active Break

#6 – Chest Press to Chest Fly (Combo)

#7 – Seated Row – Supinated Grip

#8 – Decline Chest Press

#9 – Bent-Over Row

#10 – Active Break

#11 – Chest Press to Pullover (Combo)

#12 – Single-Arm Bent-Over Row

#13 – Incline Chest Press (Isometric)

#14 – Pull-Apart (Slow Motion)

#15 – Active Break

#16 – Chest Press to Chest Fly (Combo)

#17 – Archer Pull

#18 – Push Up

#19 – Seated Row – Neutral Grip (Isometric)

Week 10 – Day 2: Rest Day

Week 10 – Day 3: Arms & Shoulders 28 Exercises

Expand

Workout Content

0% Complete 0/28 Steps

#0 – Warm-Up Routine (30)

#1 – Alternating Shoulder Press

#2 – In and Out Biceps Curl

#3 – Overhead Triceps Extension (Slow Motion)

#4 – Alternating Shoulder Press

#5 – In and Out Biceps Curl

#6 – Overhead Triceps Extension (Slow Motion)

#7 – Active Break

#8 – Front Raise to Pull Apart (Combo)

#9 – Biceps Curl – Supinated (Isometric)

#10 – Triceps Kickbacks

#11 – Front Raise to Pull Apart (Combo)

#12 – Biceps Curl – Supinated (Isometric)

#13 – Triceps Kickbacks

#14 – Active Break

#15 – Side Raises

#16 – Biceps Curl – Reverse Grip (Pulses)

#17 – Triceps Push Down (Pulses)

#18 – Side Raises

#19 – Biceps Curl – Reverse Grip (Pulses)

#20 – Triceps Push Down (Pulses)

#21 – Active Break

#22 – Pull-Apart (Isometric)

#23 – Standing Face Biceps Curl

#24 – Forward Triceps Extension

#25 – Pull-Apart (Isometric)

#26 – Standing Face Biceps Curl

#27 – Forward Triceps Extension

Week 10 – Day 4: Rest Day

Week 10 – Day 5: Legs & Glutes + 36 Exercises

Expand

Workout Content

0% Complete 0/36 Steps

#0 – Warm-Up Routine (45)

#1 – Split Squat (Pulses)

#2 – Sumo Deadlift

#3 – Lateral Steps

#4 – Active Break

#5 – Side Step to Squat (Pulses)

#6 – Squat to Good Morning (Combo)

#7 – Kneeling Hip Thrust

#8 – Active Break

#9 – Standing Hamstring Curl

#10 – Squat to Pull Through

#11 – Standing Leg Extension

#12 – Active Break

#13 – Stiff-Leg to Conv. Deadlift (Combo)

#14 – Donkey Kickbacks

#15 – Inner Thigh Leg Lifts

#16 – Active Break

#17 – Single-Leg Leg Press (Slow Motion)

#18 – Hip Thrust

#19 – Alternating Lateral Bodyweight Lunges

#20 – Active Break

#21 – Sitting Clam Shells

#22 – Calf Raises

#23 – Outer Thigh Leg Lifts

#24 – Active Break

#25 – Lying Chest Press to Crunch (Combo)

#26 – Lying Reverse Crunches

#27 – Side Bends

#28 – Bodyweight Glute Bridge

#30 – Active Break

#31 – Russian Twists (Feet in the Air)

#33 – Lying Alternating Leg Lifts

#34 – Pallof Rotations – Arms Forward

#35 – Superman – Alternating Sides

Week 10 – Day 6: Rest Day

Week 10 – Day 7: Rest Day

Week 11 – Day 1: Arms & Shoulders 28 Exercises

Expand

Workout Content

0% Complete 0/28 Steps

#0 – Warm-Up Routine (30)

#1 – Alternating Shoulder Press

#2 – In and Out Biceps Curl

#3 – Overhead Triceps Extension (Slow Motion)

#4 – Alternating Shoulder Press

#5 – In and Out Biceps Curl

#6 – Overhead Triceps Extension (Slow Motion)

#7 – Active Break

#8 – Front Raise to Pull Apart (Combo)

#9 – Biceps Curl – Supinated (Isometric)

#10 – Triceps Kickbacks

#11 – Front Raise to Pull Apart (Combo)

#12 – Biceps Curl – Supinated (Isometric)

#13 – Triceps Kickbacks

#14 – Active Break

#15 – Side Raises

#16 – Biceps Curl – Reverse Grip (Pulses)

#17 – Triceps Push Down (Pulses)

#18 – Side Raises

#19 – Biceps Curl – Reverse Grip (Pulses)

#20 – Triceps Push Down (Pulses)

#21 – Active Break

#22 – Pull-Apart (Isometric)

#23 – Standing Face Biceps Curl

#24 – Forward Triceps Extension

#25 – Pull-Apart (Isometric)

#26 – Standing Face Biceps Curl

#27 – Forward Triceps Extension

Week 11 – Day 2: Rest Day

Week 11 – Day 3: Fat Burner 21 Exercises

Expand

Workout Content

0% Complete 0/21 Steps

#0 – Warm-Up Routine (30)

#1 – Biceps Curl – Supinated (Pulses)

#2 – Forward Triceps Extension (Isometric)

#4 – Pull-Apart in Squat Position

#5 – Active Break

#6 – Chest Press Jacks

#7 – Burpee Punches

#8 – Ski Twists

#9 – Active Break

#10 – Push Up

#11 – Triceps Kickbacks (Isometric)

#12 – Kneeling Incline Wood Chops

#13 – Sumo Deadlift

#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 – Biceps Curl to Romanian Deadlift (Combo)

#20 – Front Reach with Knee-Up

Week 11 – Day 4: Rest Day

Week 11 – Day 5: Upper Focus Attack + 35 Exercises

Expand

Workout Content

0% Complete 0/35 Steps

#0 – Warm-Up Routine (45)

#1 – Squat (Slow Motion)

#2 – Decline Chest Press

#3 – Seated Row – Alternating Arms

#4 – Side Triceps Extension

#5 – Lying Chest Press to Crunch (Combo)

#6 – Active Break

#7 – Sumo Deadlift

#8 – Lat Pull Down – Neutral Grip (Isometric)

#9 – Incline Chest Fly

#10 – Biceps Curl – Reverse Grip

#11 – Kneeling Superman

#12 – Active Break

#13 – Alternating Lateral Lunges

#14 – Incline Chest Press

#15 – Single-Arm Bent-Over Row – Body Twist

#16 – Overhead Triceps Extension

#17 – Lying Chest Press to Side Crunch (Combo)

#18 – Active Break

#19 – Stiff-Leg Deadlift

#20 – Lying Pullover

#21 – Single-Arm Decline Chest Fly

#22 – Sitting Concentration Biceps Curl

#24 – Active Break

#25 – Lying Alternating Side Crunches

#26 – Russian Twists (Feet on the Ground)

#27 – Crunch Hold with Floor Toe Taps

#28 – Superman

#29 – Kneeling Superman

#30 – Active Break

#31 – Slow Mountain Climbers

#32 – Pallof Press

#33 – Pallof Rotations – Arms Up

#34 – Superman – Alternating Sides

Week 11 – Day 6: Rest Day

Week 11 – Day 7: Rest Day

Week 12 – Day 1: Full Isometric Blast 24 Exercises

Expand

Workout Content

0% Complete 0/24 Steps

#0 – Warm-Up Routine (35)

#1 – Chest Press (Isometric)

#2 – Seated Row – Neutral Grip (Isometric)

#3 – Side Triceps Extension (Isometric)

#4 – Sumo Deadlift (Slow Motion)

#5 – Hip Thrust (Slow Motion)

#6 – Active Break

#7 – Front Raises (Isometric)

#8 – Biceps Curl – Supinated (Isometric)

#9 – Side Raises (Isometric)

#10 – Conventional Deadlift

#11 – Hip Thrust (Slow Motion)

#12 – Active Break

#13 – Incline Chest Fly (Isometric)

#14 – Lat Pull Down – Neutral Grip (Isometric)

#15 – Alternating Lateral Lunges

#16 – Alternating Outer Thigh Leg Lifts

#17 – Lateral Steps

#18 – Active Break

#19 – Forward Triceps Extension (Isometric)

#20 – Biceps Curl – Reverse Grip (Isometric)

#21 – Alternating Lateral Lunges

#22 – Alternating Outer Thigh Leg Lifts

#23 – Lateral Steps

Week 12 – Day 2: Rest Day

Week 12 – Day 3: Dynamic Flow 23 Exercises

Expand

Workout Content

0% Complete 0/23 Steps

#0 – Warm-Up Routine (30)

#1 – Lunge to Knee-Up (Combo)

#2 – Sumo Deadlift

#3 – Squat Hold with alternating Back-Steps

#4 – Squat to Front Kick

#5 – Active Break

#6 – Assisted Pistol Squats

#7 – Squat to Good Morning (Combo)

#8 – Ski Twists

#9 – 180 Jumps

#10 – Active Break

#11 – Bodyweight Squats

#12 – Hip Thrust (Pulses)

#13 – Running Knee-Ups

#14 – Frog Side Jumps

#15 – Active Break

#16 – Alternating Lateral Bodyweight Lunges

#17 – Side Step to Bodyweight Squat (Pulses)

#18 – Single-Leg High Knee Drive

#19 – Active Break

#20 – Calf Raises

#21 – Switch Run-Stance Squats

#22 – Switch Split Jumps

Week 12 – Day 4: Rest Day

Week 12 – Day 5: Chest & Back + 32 Exercises

Expand

Workout Content

0% Complete 0/32 Steps

#0 – Warm-Up Routine (40)

#1 – Chest Press (Isometric)

#2 – Lat Pull Down – Wide Overhand

#3 – Chest Press – Close Grip

#4 – Lat Pull Down – Supinated

#5 – Active Break

#6 – Chest Press to Chest Fly (Combo)

#7 – Seated Row – Supinated Grip

#8 – Decline Chest Press

#9 – Bent-Over Row

#10 – Active Break

#11 – Chest Press to Pullover (Combo)

#12 – Single-Arm Bent-Over Row

#13 – Incline Chest Press (Isometric)

#14 – Pull-Apart (Slow Motion)

#15 – Active Break

#16 – Chest Press to Chest Fly (Combo)

#17 – Archer Pull

#18 – Push Up

#19 – Seated Row – Neutral Grip (Isometric)

#20 – Active Break

#21 – Standing Crunches

#22 – Crunch Hold with alternating Floor Toe Taps

#23 – Lying Chest Press to Side Crunch (Combo)

#24 – Superman

#25 – Kneeling Superman

#26 – Active Break

#27 – Lying Chest Press to Crunch (Combo)

#28 – Bear Hold

#29 – Side Bends

#30 – Bodyweight Glute Bridge

Week 12 – Day 6: Rest Day

Week 12 – Day 7: Rest Day

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Did the generator for the Individual Program and after the free week I joined the pro membership and I’m in Week 6 now and results are really showing. Absolutely worth it and I can fit the workouts in my daily life pretty well.

Mariah

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I absolutely love how every exercise is explained, every workout leads you through with the timers – you can focus on the workout and don’t need to care about anything else.

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Got the 7-day trial from the newsletter and tried some of the pro workouts – what can I say, really great. I can choose the workout that I feel fit my style and it really delivers results.

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Free Trial FAQ

What's 'My Individual Program'?

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.

Why is this better than any other program?

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.

Can I try it out?

Of course! We’ve set it up for you and you can do the 1st week without any limitations. No credit card, refund or other strings attached – simply create your free account and you can start right away.

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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.

Next

Here are the exercises

Challenges & Quick Workouts

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

Next

Here are the challenges + quick workouts

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.

Next

Here are the workouts

X

Workouts

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

Next

You want to get in shape and put a focus on your body while doing it? Great, then this workout is for you.
Please select what type of resistance bands you use.

Loop

Tube

Mini

Looking for a quick cardio session which incorporate resistance bands? Look no further. This one will get your lungs working in no time.
Please select what type of resistance bands you use.

Loop

Tube

Mini

This workout is all about the lower body. Grab your bands and see if you can make those legs shake.
Please select what type of resistance bands you use.

Loop

Tube

Mini

A quick and effective workout to target your glutes.
Please select what type of resistance bands you use.

Loop

Tube

Mini

Get an effective burn workout that will work your whole body general fitness.
Please select what type of resistance bands you use.

Loop

Tube

Mini

In this session you will work your triceps and biceps to the ground and challenge your lungs with some plyo work.
Please select what type of resistance bands you use.

Loop

Tube

Mini

Back and biceps - the pulling duo. Challenge them with this workout and see how they will grow in no time.
Please select what type of resistance bands you use.

Loop

Tube

Mini

Find out how effective slowing down exercises can really be with this full body workout .
Please select what type of resistance bands you use.

Loop

Tube

Mini

This workout includes functional exercises to target your whole body in a quick session.
Please select what type of resistance bands you use.

Loop

Tube

Mini

This workout is a combination of muscle building exercises for your lower body and cardio movements.
Please select what type of resistance bands you use.

Loop

Tube

Mini

Take care of all 3 pushing muscle groups - chest, shoulders and triceps and get some cardio in as a finisher to boost your fitness.
Please select what type of resistance bands you use.

Loop

Tube

Mini

Challenge your lower body with this workout full of dynamic and cardi movements.
Please select what type of resistance bands you use.

Loop

Tube

Mini

A mix of slow and fast. Work on your muscles with slow motion exercises and hit the cardio part with some plyo.
Please select what type of resistance bands you use.

Loop

Tube

Mini

Our bread and butter Cardio HIIT workout with resistance bands!
Please select what type of resistance bands you use.

Loop

Tube

Mini

Hit your chest and back muscles in the first part of this workout and finish off with plyo movements in the second part.
Please select what type of resistance bands you use.

Loop

Tube

Mini

In this quick training you will use all the muscle in your upper body with the most effective exercises.
Please select what type of resistance bands you use.

Loop

Tube

Mini

Jumping and crunching - that's what this workout is all about. Work your leg and your core muscles in a quick training.
Please select what type of resistance bands you use.

Loop

Tube

Mini

Please select what type of resistance bands you use.

Loop

Tube

Mini

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Welcome to the BIQ Resistance Band App!

This is the quick tutorial to show you all the featured this app has to offer. You can quit the tutorial at any time by simply clicking the ‘X’ in the top right corner.

Start Tutorial

Welcome to the BIQ Resistance Band App!

This is the quick tutorial to show you all the featured this app has to offer. You can quit the tutorial at any time by simply clicking the ‘X’ in the top right corner.

Start Tutorial

What type of Resistance Bands do you use?

Loop Bands

Tube Bands

Mini Bands

Take care of your shoulders and take a short and effective workout to keep them healthy. Please select what type of resistance bands you use.

Loop

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Mini

This workout will tests your arm muscles in a quick and intensive session. Ready for the challenge?
Please select what type of resistance bands you use.

Loop

Tube

Mini

Build your abs, obliques and spinal erectors to get the sixpack core you've ever dreamt of.
Please select what type of resistance bands you use.

Loop

Tube

Mini

A strong core will make you stronger and more athletic overall. This workout is there to help you get that strong core.
Please select what type of resistance bands you use.

Loop

Tube

Mini

Take care of your shoulders and get a sort and effective workout in to keep them healthy.
Please select what type of resistance bands you use.

Loop

Tube

Mini

This workout combines functional and core exercises in a time effective session.
Please select what type of resistance bands you use.

Loop

Tube

Mini

Constant sitting takes a toll on our posture. To balance this out we give you a quick and effective workout to improve your posture.
Please select what type of resistance bands you use.

Loop

Tube

Mini

This workout is all about getting your feet off the ground and getting a sweat on. A great and quick session to burn calories.
Please select what type of resistance bands you use.

Loop

Tube

Mini

A combination of plyometrics and core work. Get your lungs working and challenge your abs.
Please select what type of resistance bands you use.

Loop

Tube

Mini

This workout is a combination of muscle building exercises for your lower body and cardio movements.
Please select what type of resistance bands you use.

Loop

Tube

Mini

Fight those fat cells with this sweat-inducing full body cardio workout.
Please select what type of resistance bands you use.

Loop

Tube

Mini

X

Exercises

In our exercise library, you will find all possible exercises with detailed instructions and variations. Use the filters to find new exercises or important tips how to perform them right

Next

Slow down your reps in this lower body strength workout and feel your lower body become stronger.
Please select what type of resistance bands you use.

Loop

Tube

Back and biceps - the pulling duo. Challenge them with this workout and see how they will grow in no time.
Please select what type of resistance bands you use.

Loop

Tube

Mini

Want bigger shoulders and bigger arms? This is the workout to make that happen.
Please select what type of resistance bands you use.

Loop

Tube

Mini

This workout will help you grow your arms - the triceps and biceps will get worked to the ground in this session.
Please select what type of resistance bands you use.

Loop

Tube

Mini

Take care of all 3 pushing muscle groups - chest, shoulders and triceps. With this workout you will get them bigger and stronger.
Please select what type of resistance bands you use.

Loop

Tube

Mini

A full body cardio session with resistance bands which will make you sweat!
Please select what type of resistance bands you use.

Loop

Tube

Mini

This workout is key to get stronger in your pulling movements - the back muscles and the biceps will be the main movers in this session.
Please select what type of resistance bands you use.

Loop

Tube

This workout will help you to build strength in you whole body.
Please select what type of resistance bands you use.

Loop

Tube

With this workout you will work your whole body.
Please select what type of resistance bands you use.

Loop

Tube

Mini

This workout is all about your biggest upper body muscle groups. The Chest and the Back. Pushing and pulling in one session for strength. Bring it!
Please select what type of resistance bands you use.

Loop

Tube

Strong legs and glutes is what you get after doing this workout. Let's go!
Please select what type of resistance bands you use.

Loop

Tube

In this workout you will use the isometric concept to build functional strength.
Please select what type of resistance bands you use.

Loop

Tube

With this workout you will build strength in all 3 pushing muscle groups - chest, shoulders and triceps.
Please select what type of resistance bands you use.

Loop

Tube

This workout will help you grow stronger arms - the triceps and biceps will get worked to the ground in this session.
Please select what type of resistance bands you use.

Loop

Tube

Hit the breaks and build strength in your upper body with this slow motion upper body workout.
Please select what type of resistance bands you use.

Loop

Tube

This workout is all about your biggest upper body muscle groups. The Chest and the Back. Pushing and pulling in one session for mass. Bring it!
Please select what type of resistance bands you use.

Loop

Tube

Mini

Please select what type of resistance bands you use.

Loop

Tube

Mini

Hit your legs, glutes, arms and your cardio session in one go with this workout.
Please select what type of resistance bands you use.

Loop

Tube

Mini

Hit your legs, glutes, arms and your cardio session in one go with this workout.
Please select what type of resistance bands you use.

Loop

Tube

Mini

Challenge your lower body with this plyometrics workout to get the lungs going and the lower body pumping.
Please select what type of resistance bands you use.

Loop

Tube

Mini

This cardio session incorporates resistance bands to make it effective and not repetitive.
Please select what type of resistance bands you use.

Loop

Tube

Mini

A mix of slow and fast. Work on your muscles with slow motion exercises and burn those fat cells with some plyo.
Please select what type of resistance bands you use.

Loop

Tube

Mini

A mix of slow and fast. Work on your muscles with slow motion exercises and burn those fat cells with some plyo.
Please select what type of resistance bands you use.

Loop

Tube

Mini

Hit your chest and back muscles in the first part of this workout and finish off with plyo movements in the second part.
Please select what type of resistance bands you use.

Loop

Tube

Mini