Workouts
Free workout routines
Ready-made workouts for home, the gym and the mat. Each one lists the moves, a starting dose and an easier and a harder option for every exercise, and every move opens a full guide with a 3D demo.
Stretching & mobility
Loosen up, move better, start or end the day.
10-minute morning stretch
A gentle, no-equipment stretch routine to wake up the spine, hips and shoulders in ten minutes.
10 minBeginner10 movesNo equipment
Full-body stretch routine
A 15-minute head-to-toe stretch for the neck, shoulders, back, hips, hamstrings and calves.
15 minBeginner11 movesA wall
Lower back stretch routine
Seven gentle stretches and mobility moves for a stiff lower back, done lying and kneeling.
12 minBeginner7 movesA wall
Hip mobility routine
A 15-minute hip opener: 90/90 switches, windshield wipers, CARs, Cossack squats, frog and pigeon.
15 minIntermediate8 movesA wall
Neck and shoulder stretches
Eight gentle neck and shoulder stretches for desk stiffness, done standing or seated in ten minutes.
10 minBeginner8 movesA wall
5-minute desk stretches
A quick stretch break you can do beside your desk: neck, back, chest, wrists, hips and quads.
5 minBeginner7 movesA wall
Hamstring flexibility routine
A 12-minute routine to loosen tight hamstrings with strap stretches, PNF, folds and hinges.
12 minBeginner7 movesNo equipment
Post-run stretches
Seven stretches for after a run: calves, soleus, quads, hip flexors, hamstrings and glutes.
10 minBeginner7 movesA wall
Runner's warm-up
An 8-minute dynamic warm-up for runners: ankle and hip mobility, lunges, skips and pogo hops.
8 minIntermediate8 movesA wall
Upper back mobility routine
A 10-minute routine for a stiff upper back and rounded shoulders: chin tucks, wall angels, Y-T-W raises and open books.
10 minBeginner7 movesA foam roller, A wall
Wrist and forearm routine
Wrist mobility and forearm strength for desk work, climbing, push-ups and handstands.
10 minBeginner7 movesA wall, A dumbbellStrength at home
Bodyweight, bands, dumbbells and kettlebells.
Beginner bodyweight workout
A 20-minute full-body workout with no equipment: squats, knee push-ups, bridges, lunges and planks.
20 minBeginner10 movesNo equipment
Full-body bodyweight workout
An intermediate no-equipment workout: push-ups, split squats, single-leg bridges, pike push-ups and core work.
30 minIntermediate11 movesNo equipment
Full-body dumbbell workout
A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.
35 minIntermediate9 movesA band, A dumbbell
Dumbbell upper body workout
Chest, back, shoulders and arms with dumbbells: presses, rows, raises, reverse flyes, curls and extensions.
40 minIntermediate9 movesA dumbbell, A bench or box
Dumbbell leg workout
Legs and glutes with dumbbells: goblet squats, Romanian deadlifts, step-ups, split squats and calf raises.
35 minIntermediate10 movesA wall, A dumbbell
Kettlebell workout
A 30-minute full-body kettlebell workout: deadlifts, swings, cleans, presses, rows, halos and carries.
30 minIntermediate9 movesA kettlebell, A dumbbell
Glute workout at home
A 25-minute glute workout with bodyweight and a mini band: bridges, clamshells, band walks, kickbacks and lunges.
25 minBeginner9 movesA wall, A band
Resistance band workout
A full-body resistance band workout: squats, presses, pull-aparts, band walks, good mornings and flyes.
25 minBeginner7 movesA band
Low-impact leg workout (no jumping)
A gentle leg strength routine with no jumping: sit-to-stands, step-ups, wall sits, bridges and calf raises.
20 minBeginner7 movesA bench or box, A step
Balance exercises routine
Balance practice in 10 minutes: tandem stance, single-leg stands, marches, heel walks, tree pose and floor transfers.
10 minBeginner7 movesA wall, A bench or boxGym workouts
Barbells, cables and machines, by body part.
Barbell strength workout
A classic barbell strength session: back squat, bench press, rows, overhead press and deadlift.
50 minIntermediate8 movesA band, A barbellLeg day workout (gym)
A gym leg day: back squats, leg press, leg curls, Bulgarian split squats, leg extensions and calf raises.
55 minIntermediate9 movesA wall, A barbell
Chest workout (gym)
A gym chest workout: bench press, incline dumbbell press, cable flyes, dips and a push-up finisher.
45 minIntermediate7 movesA band, A barbell
Back workout (gym)
A gym back workout: lat pulldowns, cable rows, dumbbell rows, face pulls, back extensions and shrugs.
45 minBeginner8 movesPull-up bar, A band
Shoulder workout
A shoulder workout for all three heads: overhead press, lateral raises, reverse flyes, face pulls and rotations.
40 minIntermediate8 movesA band, A barbell
Arm workout
Biceps, triceps and forearms: curls, hammer curls, skull crushers, pushdowns, concentration curls and dips.
35 minBeginner7 movesA dumbbell, A bench or boxCore & abs
From the floor basics to hanging and rollouts.
Beginner core workout
A 15-minute beginner core workout on the floor: dead bugs, bird dogs, knee planks, side planks and curl-ups.
15 minBeginner6 movesNo equipment
Ab workout (no equipment)
An intermediate ab workout with no equipment: planks, side planks, reverse crunches, hollow holds and mountain climbers.
20 minIntermediate7 movesNo equipment
Advanced core workout
Hard core training: ab wheel rollouts, hanging leg raises, L-sits, Copenhagen planks, plank walk-ups and dragon flags.
30 minAdvanced6 movesAn ab wheel, Pull-up barCardio & conditioning
Intervals and jumps that raise your heart rate.
HIIT workout at home
A 20-minute no-equipment HIIT workout: jumping jacks, jump squats, mountain climbers, burpees, skips and bear crawls.
20 minIntermediate10 movesNo equipment
Plyometric workout
An advanced jump training session: pogo hops, box jumps, split squat jumps, broad jumps and depth jumps.
30 minAdvanced8 movesA bench or box, A stepYoga flows
Classic poses, sequenced for practice.
Beginner yoga flow
A 20-minute beginner yoga sequence: mountain, chair, warrior II, triangle, tree, down dog, cobra and child's pose.
20 minBeginner9 movesA step
Sun salutation flow
A 15-minute flow built on sun salutations A and B, with warrior poses and a short cool-down.
15 minIntermediate8 movesNo equipment
Yoga for tight hips
A hip-opening yoga sequence: low lunge, lizard, goddess, pigeon, bound angle and happy baby.
20 minBeginner7 movesNo equipmentBreathing & recovery
Wind down, breathe slower, sleep easier.
Bedtime stretch routine
A slow, 10-minute floor routine to unwind before sleep: child's pose, twists, happy baby and slow breathing.
10 minBeginner7 movesA wall
Breathing exercises to relax
A 5-minute breathing routine: box breathing, 4-7-8 breathing, crocodile breathing and alternate nostril breathing.
5 minBeginner4 movesNo equipmentSkill progressions
Step-by-step paths to push-ups, pull-ups and handstands.
Push-up progression workout
Work up to full push-ups: wall, incline and knee push-ups, then the floor push-up and harder variations.
15 minBeginner8 movesA wall, A bench or box
Pull-up progression workout
Work up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.
25 minBeginner7 movesPull-up bar, A step
Handstand progression
Build toward a handstand: wrist prep, dolphin pose, pike push-ups, crow, the wall handstand and freestanding holds.
25 minAdvanced8 movesA wall
Advanced calisthenics workout
An advanced bodyweight strength session: pull-ups, dips, pistol squats, archer push-ups, L-sits and Nordic curls.
45 minAdvanced9 movesPull-up bar, An anchor point