Workout Labs Fit
More workouts
Home Calendar My workouts Library Fit
Warm-up of 00:00
Workout of 12 00:00
Cooldown of 00:00
Begin workout Resume Start over Add to my calendar

Beer Belly Abolisher

44 min
 · 
12 exercises
Are you ready to abolish that beer belly and reveal something that's knowingly hidden underneath? Start with the light warm-up movements and then tackle this workout as if it stole your brewskie. 
Jumping Jacks
1 sets
30 secs
Let's get that blood pumping! Land softly with these if possible.
0:30 rest
High Knees
1 sets
20 secs
Get your knees above your waist and start slow for the first 10 seconds and then sprint for the last 10!
0:30 rest
Push-ups
1 sets
10 reps
Watch your form, keep that back straight, you're almost ready to go!
0:30 rest
Jumping Calf Press
3 sets
20 secs
30 sec rest
A perfect start to today's workout. These will surely get that heart pumping and body ready for fat-burning action.
0:30 rest
Flutter Kicks
3 sets
30 reps
30 sec rest
Flutter that fat away. Flutter kicks are an ideal way to target the lower abs; independently raise each leg.
0:30 rest
Plank
2 sets
30 secs
30 sec rest
Core stabilization is very important. After all, you need it to keep your body upright all day. Strengthen it!
0:30 rest
Snap Jumps
3 sets
10 reps
45 sec rest
Use a little bit of explosive power to bring your knees up, though not so much to knock yourself out!
0:30 rest
Alternate Heel Touches
3 sets
40 reps
45 sec rest
Touch each heel 20 times per set. We're targeting your upper abs with this exercise; which you'll certainly feel.
0:30 rest
Mountain Climbers
2 sets
20 secs
45 sec rest
Bring each knee to your chest and keep your arms locked and grounded. You adventurer, you.
0:30 rest
Burpees
3 sets
8 reps
60 sec rest
Go for the full burpee here! Bound to make you sweat and that belly disappear.
0:30 rest
Windshield Wipers
3 sets
8 reps
60 sec rest
Clean that windshield so that people can see your abs more clearly.
0:30 rest
Plank to Push-Up
2 sets
10 reps
60 sec rest
Our final exercise of the workout! You've come so far, don't celebrate with a beer; instead, drink a kale smoothie.
This Beer Belly Abolisher 44 min gym workout plan effectively targets your abs, chest, legs and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 12 exercises and see which muscle groups they target. Enjoy!

For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
Beer Belly Abolisher
44 min
 · 
12 exercises
Are you ready to abolish that beer belly and reveal something that's knowingly hidden underneath? Start with the light warm-up movements and then tackle this workout as if it stole your brewskie. 
Auto-advance Start exercises automatically
after a 5-second delay
Start workout Cancel workout
Jumping Jacks
1 sets
30 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Let's get that blood pumping! Land softly with these if possible.
Start
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
  1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
  2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
  3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
  4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
  5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

Rest
0:00
next up
High Knees
Next
High Knees
1 sets
20 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Get your knees above your waist and start slow for the first 10 seconds and then sprint for the last 10!
Start
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Begin jogging in place, lifting the knees as high as you can.
  2. Try to lift your knees up to hip level but keep the core tight to support your back.
  3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
  4. Bring the knees towards your hands instead of reaching the hands to the knees!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
  1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
  2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
  3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
  4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
  5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
  2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
  3. Continue this back and forth motion, keeping your arms swinging in motion.
Rest
0:00
next up
Push-ups
Next
Push-ups
1 sets
10 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Watch your form, keep that back straight, you're almost ready to go!
Start
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Get into position by placing your hands flat on the floor, directly below your shoulders.
  2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
  3. Hold your body up and keep your back straight by tightening your abdominal muscles.
  4. Your neck and head should be bent slightly back.
  5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
  6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
  7. Repeat.
Rest
0:00
next up
Jumping Calf Press
Next
Jumping Calf Press
3 sets
20 secs
30 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
A perfect start to today's workout. These will surely get that heart pumping and body ready for fat-burning action.
Start
Primary muscle group(s):
Calves
  • Stand up straight with your hands at your sides.
  • Keep your back straight and your core tight.
  • Forcefully press off the ground with the balls of both feet.
  • Launch into the air and land softly on the balls of your feet.
  • Focus the tension in the calf muscles, NOT the quadriceps.
  • Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
  1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
  2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
  3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
  4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
  5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

Primary muscle group(s):
Calves, Glutes & Hip Flexors
Secondary:
Abs, Hamstrings, Quadriceps
  1. Hold one rope end in each hand out to your sides with the middle of the rope behind you.
  2. Keep the rope ends even with your hips.
  3. Rotate your wrists to swing the rope up over your head.
  4. As the rope  swings down in front of and towards you, jump over the rope with both feet.
  5. Continue rotating your wrists to swing the rope behind you, back up over your head to repeat.

You can vary the speed, use one leg,alternating legs and even the direction you swing the rope in to increase your stamina and coordination.

Rest
0:00
next up
Flutter Kicks
Next
Flutter Kicks
3 sets
30 reps
30 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Flutter that fat away. Flutter kicks are an ideal way to target the lower abs; independently raise each leg.
Start
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
  2. Keep abs engaged and perform short kicks in an alternating fashion.
  3. Repeat as needed and then lower legs to the ground.
Rest
0:00
next up
Plank
Next
Plank
2 sets
30 secs
30 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Core stabilization is very important. After all, you need it to keep your body upright all day. Strengthen it!
Start
Primary muscle group(s):
Abs
  1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
  2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
  3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
  4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

Rest
0:00
next up
Snap Jumps
Next
Snap Jumps
3 sets
10 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Use a little bit of explosive power to bring your knees up, though not so much to knock yourself out!
Start
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Calves, Hamstrings, Quadriceps, Shoulders
  1. Lie face down on a padded surface. Place your hands beneath your shoulders and make sure your feet are extended straight behind you. Push yourself up into a classical Push-Up position. Keep your hips are slightly elevated. Tighten your core.
  2. Keeping your gaze straight, push off the ground with your feet. Bending your knees, allow your feet to come up near your hands.
  3. Immediately, push off the ground again with your feet, extending your legs straight behind you once again to the starting position.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
  1. Place your hands flat on the floor, shoulder width apart.
  2. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
  3. Your body should be in a straight line, with your weight supported on your hands and toes only.
  4. Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
  5. Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
  6. Continue alternating in this manner for the desire amount of time.
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Assume a push-up position. Core is tight. Back is flat. Hands are underneath the shoulders. Head is in neutral position.
  2. Bring one knee up towards your chest and twist towards the opposing elbow. (Ex: Right knee to left elbow.)
  3. Contract the core and return the leg to the starting position.
  4. Alternate between legs.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Begin jogging in place, lifting the knees as high as you can.
  2. Try to lift your knees up to hip level but keep the core tight to support your back.
  3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
  4. Bring the knees towards your hands instead of reaching the hands to the knees!
Rest
0:00
next up
Alternate Heel Touches
Next
Alternate Heel Touches
3 sets
40 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Touch each heel 20 times per set. We're targeting your upper abs with this exercise; which you'll certainly feel.
Start
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
  2. Fully extend your arms down the side of your body, palms facing in. This is the start position.
  3. Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
  4. Return to the starting position smooth motion, inhaling as you do so.
  5. Repeat the movement, this time to your left side.
  6. When you have completed the movement on both sides, you have done one repetition.
  7. Repeat.
Primary muscle group(s):
Abs
  1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
  2. Place your hands lightly on either side of your head.
  3. Keep your elbows in  so that they are parallel to your body.
  4. Push your back down flat into the floor to isolate your abdominal muscles.
  5. Gently curl your shoulders forward and up off the floor.
  6. Continue to push down into the floor with your lower back.
  7. Raise your shoulders about four to six inches only.
  8. Hold and squeeze your abdominal muscles for a count of one.
  9. Return to the start position in a smooth movement.
Rest
0:00
next up
Mountain Climbers
Next
Mountain Climbers
2 sets
20 secs
45 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Bring each knee to your chest and keep your arms locked and grounded. You adventurer, you.
Start
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
  1. Place your hands flat on the floor, shoulder width apart.
  2. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
  3. Your body should be in a straight line, with your weight supported on your hands and toes only.
  4. Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
  5. Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
  6. Continue alternating in this manner for the desire amount of time.
Rest
0:00
next up
Burpees
Next
Burpees
3 sets
8 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Go for the full burpee here! Bound to make you sweat and that belly disappear.
Start
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
  1. Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
  2. In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
  3. Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
  4. Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
  5. Complete 1 full push up.
  6. Jump your feet forward to just behind your hands.
  7. Use an explosive motion to push through your heels and return to the start postion.
  8. Repeat.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Calves, Hamstrings, Quadriceps, Shoulders
  1. Lie face down on a padded surface. Place your hands beneath your shoulders and make sure your feet are extended straight behind you. Push yourself up into a classical Push-Up position. Keep your hips are slightly elevated. Tighten your core.
  2. Keeping your gaze straight, push off the ground with your feet. Bending your knees, allow your feet to come up near your hands.
  3. Immediately, push off the ground again with your feet, extending your legs straight behind you once again to the starting position.
Rest
0:00
next up
Windshield Wipers
Next
Windshield Wipers
3 sets
8 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Clean that windshield so that people can see your abs more clearly.
Start
Primary muscle group(s):
Abs, Obliques
  1. Lie on an exercise mat, keeping your back flat with no arching of the spine.
  2. Extend your arms out beside you at shoulder level, with your palms pressed firmly to the floor. Your upper body should form a “T” shape.
  3. Raise your feet off the floor by bending your hips and knees to 90 degree angles. This is the start position.
  4. As you exhale, rotate both your thighs to one side until the outer thigh touches the ground or until you feel a stretch in your abs and lower back.
  5. Pause briefly, then rotate to the other side without pausing in the start position.
  6. When you have rotated to both sides, that is one repetition.
  7. Repeat for the desired number of repetitions.

This exercise has 3 levels of difficulty: Beginner – with the knees and hip bent as described above; intermediate – feet up with knees at 90 degrees but the hips remaining in a neutral position; advanced –legs straight and hips bent at 90 degrees so your body forms an “L”.

Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
  2. Legs straight out in front of you, ankles together and feet slightly off the floor.
  3. Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
  4. Return to starting position.
Rest
0:00
next up
Plank to Push-Up
Next
Plank to Push-Up
2 sets
10 reps
60 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Our final exercise of the workout! You've come so far, don't celebrate with a beer; instead, drink a kale smoothie.
Start
Primary muscle group(s):
Abs, Shoulders
  1. Start in the plank position with your elbows shoulder-width apart.
  2. Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line.
  3. Slowly return to the starting plank position the same way, one arm at a time.
  4. Repeat the movement alternating sides.
Primary muscle group(s):
Abs
  1. Lock yourself in the plank position ensuring that your body forms a straight line from shoulders to heels.
  2. Bring your feet together and simultaneously transfer your weight onto your left arm.
  3. Allow your feet to slowly tip over as your body rolls into a side plank in a controlled fashion.
  4. Reverse the motion back to the full plank before transferring to your right side.
Primary muscle group(s):
Abs
  1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
  2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
  3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
  4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

Workout done!
Exercises done
of 12
Total time
Return Browse more workouts
We're not done yet!
Exercises done
of 12
Approx. time left
32:15
Get back to it! I'm done. Stop here. Browse more workouts
Discover WorkoutLabs Fit Cancel
Start
  • today
Add to my calendar
You can always reschedule the workouts in your calendar
You can switch gender of illustrations here
Got it
Available to subscribers
Learn more and try free
Already a member? Sign in
Swap that with...
Cancel
What's new
Recently added
  • Copy calendar contents between clients (Jan 19)
  • Disable messaging for individual clients (Jan 19)
  • Sort your client list in a few practical ways (Jan 19)
  • Message multiple or all of your clients at once (Jan 17)
  • 10 new exercises (Jan 10)
  • Sidebar 'notepads' for privates notes (Dec 23)
  • Supersetting functionality (Nov 22)
  • 15 new exercises (Nov 12)
  • Clients can now move workouts (Nov 7)
  • 15 new exercises (Oct 10)
  • 9 new exercises (Sep 14)
  • 10 new exercises (Aug 30)
  • Share workouts on Instagram and browser notifications (Aug 29)
Coming soon
  • Your branding in client email notifications
  • Share workouts on Pinterest
  • Tools and resources to help you find new clients
Get more updates on Twitter
Schedule workout
Assign to
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Schedule for
  • 1 week
  • 2 weeks
  • 3 weeks
  • 4 weeks
  • 5 weeks
  • 6 weeks
  • 7 weeks
  • 8 weeks
starting on
Include exercise instructions on additional pages?
Yes No
Your preference will be saved and you can change it later in your account settings.
Copy workout to...
Move workout to...
or copy to Saved Workouts
or move to Saved Workouts
Copy workout to...
Move workout to...
in the
Morning Evening
Delete forever?
Yep, toss it! No, keep it!
Uh oh! 5 workouts in your calendar will be permanently overwritten. Proceed?
Yes, overwrite Cancel
The 5 mile run at the park with Mary custom activity will be deleted. Proceed?
Yes, merge Cancel
Permanently delete ALL FUTURE WORKOUTS and activities in your calendar? This cannot be undone.
Yes, delete them Cancel
Send workout link
Send yourself a link to this workout via SMS for quick access from your smartphone (login required).
This is a demo so we'll send you a link to a sample workout via SMS for quick access from your smartphone.
  • United States
  • Afghanistan
  • Albania
  • Algeria
  • American Samoa
  • Andorra
  • Angola
  • Anguilla
  • Antigua
  • Argentina
  • Armenia
  • Aruba
  • Australia
  • Austria
  • Azerbaijan
  • Bahrain
  • Bangladesh
  • Barbados
  • Belarus
  • Belgium
  • Belize
  • Benin
  • Bermuda
  • Bhutan
  • Bolivia
  • Bosnia and Herzegovina
  • Botswana
  • Brazil
  • British Indian Ocean Territory
  • British Virgin Islands
  • Brunei
  • Bulgaria
  • Burkina Faso
  • Burma Myanmar
  • Burundi
  • Cambodia
  • Cameroon
  • Canada
  • Cape Verde
  • Cayman Islands
  • Central African Republic
  • Chad
  • Chile
  • China
  • Colombia
  • Comoros
  • Cook Islands
  • Costa Rica
  • Côte d'Ivoire
  • Croatia
  • Cuba
  • Cyprus
  • Czech Republic
  • Democratic Republic of Congo
  • Denmark
  • Djibouti
  • Dominica
  • Dominican Republic
  • Ecuador
  • Egypt
  • El Salvador
  • Equatorial Guinea
  • Eritrea
  • Estonia
  • Ethiopia
  • Falkland Islands
  • Faroe Islands
  • Federated States of Micronesia
  • Fiji
  • Finland
  • France
  • French Guiana
  • French Polynesia
  • Gabon
  • Georgia
  • Germany
  • Ghana
  • Gibraltar
  • Greece
  • Greenland
  • Grenada
  • Guadeloupe
  • Guam
  • Guatemala
  • Guinea
  • Guinea-Bissau
  • Guyana
  • Haiti
  • Honduras
  • Hong Kong
  • Hungary
  • Iceland
  • India
  • Indonesia
  • Iran
  • Iraq
  • Ireland
  • Israel
  • Italy
  • Jamaica
  • Japan
  • Jordan
  • Kazakhstan
  • Kenya
  • Kiribati
  • Kosovo
  • Kuwait
  • Kyrgyzstan
  • Laos
  • Latvia
  • Lebanon
  • Lesotho
  • Liberia
  • Libya
  • Liechtenstein
  • Lithuania
  • Luxembourg
  • Macau
  • Macedonia
  • Madagascar
  • Malawi
  • Malaysia
  • Maldives
  • Mali
  • Malta
  • Marshall Islands
  • Martinique
  • Mauritania
  • Mauritius
  • Mayotte
  • Mexico
  • Moldova
  • Monaco
  • Mongolia
  • Montenegro
  • Montserrat
  • Morocco
  • Mozambique
  • Namibia
  • Nauru
  • Nepal
  • Netherlands
  • Netherlands Antilles
  • New Caledonia
  • New Zealand
  • Nicaragua
  • Niger
  • Nigeria
  • Niue
  • Norfolk Island
  • North Korea
  • Northern Mariana Islands
  • Norway
  • Oman
  • Pakistan
  • Palau
  • Palestine
  • Panama
  • Papua New Guinea
  • Paraguay
  • Peru
  • Philippines
  • Poland
  • Portugal
  • Puerto Rico
  • Qatar
  • Republic of the Congo
  • Réunion
  • Romania
  • Russia
  • Rwanda
  • Saint Barthélemy
  • Saint Helena
  • Saint Kitts and Nevis
  • Saint Martin
  • Saint Pierre and Miquelon
  • Saint Vincent and the Grenadines
  • Samoa
  • San Marino
  • Sao Tomé and Príncipe
  • Saudi Arabia
  • Senegal
  • Serbia
  • Seychelles
  • Sierra Leone
  • Singapore
  • Slovakia
  • Slovenia
  • Solomon Islands
  • Somalia
  • South Africa
  • South Korea
  • Spain
  • Sri Lanka
  • St. Lucia
  • Sudan
  • Suriname
  • Swaziland
  • Sweden
  • Switzerland
  • Syria
  • Taiwan
  • Tajikistan
  • Tanzania
  • Thailand
  • The Bahamas
  • The Gambia
  • Timor-Leste
  • Togo
  • Tokelau
  • Tonga
  • Trinidad and Tobago
  • Tunisia
  • Turkey
  • Turkmenistan
  • Turks and Caicos Islands
  • Tuvalu
  • Uganda
  • Ukraine
  • United Arab Emirates
  • United Kingdom
  • Uruguay
  • US Virgin Islands
  • Uzbekistan
  • Vanuatu
  • Vatican City
  • Venezuela
  • Vietnam
  • Wallis and Futuna
  • Yemen
  • Zambia
  • Zimbabwe
Send
Uh oh! You’ve reached the 5 free workouts/month limit for non-members.
Enjoy a week of workouts on us and continue training 👍
Claim my free week
Already a member? Sign in
Well done!
Share this workout
Not right now
Don't show this again
Committed? Upgrade to yearly and save 25%!
Our yearly subscription is only $89.95 – $29.45 less than paying monthly*. That’s only $7.49/mo!
*$9.95/mo x 12 months = $119.40
OMG YES! Switch to yearly
Maybe later Don’t ask me again
Track an exercise
Track something
No results found 180 / Twisting Jump Squats Ab Crunch Machine Ab Roller / Wheel Rollout / Kneeling Roll Extensions Accomplished Adductor / Adduction Inner Thigh Machine Agility Ladder Drills Air Squats Alternate Heel Touches / Lying Oblique Reach Alternate Nostril Breathing Alternating Bodyweight Lunges Alternating Curtsy Lunges Ankle Circles / Rotations / Rolls Ankle Pumps Ankle Stretch Assisted / Machine Seated Tricep Dips Assisted Tricep Dips Back Extensions / Hyperextensions Balance Clock / Toe Taps / Reaches Balancing Table Banana Barbell / Box / Block Cleans Barbell Bench Press / Chest Press Barbell Box Squats Barbell Clean and Press / Jerk / Overhead Press Barbell Cleans Barbell Curls / Standing Biceps Curls Barbell Deadlifts Barbell Drag Bicep Curls Barbell Front Raises Barbell Good Mornings Barbell Hack Squats Barbell High Pulls Barbell Hip Thrusts Barbell Kneeling Squats Barbell Lunges Barbell Overhead Squats Barbell Power Snatch Barbell Pullovers / Lying Chest Overhead Extensions Barbell Push and Press Barbell Pushups / Push-ups Barbell Shoulder Press / Overhead Press Barbell Shoulder Shrugs Barbell Snatch Barbell Split Squats Barbell Squat / Power Cleans Barbell Squats Barbell Step-ups Barbell Windshield Wipers Battle Bilateral Waves Battle Rope Double Arm Slams Battle Rope Double Waves Battle Rope Jumping Jacks Battle Rope Reverse Lunges Battle Rope Snakes Battle Rope Squatting Alternating Waves Bear Crawls Bear Crawls Behind Back Standing Resistance Band Chest Presses Behind-the-Back Standing Bicep Curls Bellow’s Breath Bench Cable Flyes Bench Flutter Kicks Bench Hops / Box Jumps Bent Over Barbell Row from Floor / Barbell / Pendlay Row Bent Over Barbell Rows Bent Over Double Arm Tricep Kickbacks Bent Over Dumbbell Shoulder Pendulums / Swings Bent Over Shoulder Pendulums / Swings Bent Over Two-Arm Long Barbell / T-Bar Rows Bent Over Two-Armed Water Bottle Rows Bent Over Water Bottle Flyes Bharadvaja’s Twist Bicycles / Elbow-to-Knee Crunches / Cross-body Crunches Big Toe Bird Dogs / Alternating Reach & Kickbacks Bodyweight Calf Raises Bodyweight Shoulder Presses Bodyweight Side Steps / Lateral Lunges Bodyweight Squats Bodyweight Sumo / Wide Stance Squats Bodyweight Walking Lunges Bosu Ball Bridges Hip Raises / Glute Bridges Bosu Ball Burpees Bosu Ball Chest Dumbbell Flyes / Flies Bosu Ball Chest Dumbbell Press Bosu Ball Leg Pull-in / Knee Tucks Bosu Ball Mountain Climbers Bosu Ball Plank Bosu Ball Plank Leg Lifts Bosu Ball Plank to Push-Up / Walking Plank Up-Downs Bosu Ball Push-ups / Pushups Bosu Ball Side Planks Bosu Ball Single / One Leg Bridge / Hip Thrusts / Extensions / Raises Bosu Ball Single / One Leg Pistol Squats Bosu Ball Squats Bosu Ball Static Balance Bosu Ball V-ups Bound Angle Bound Lotus Bow Box Pike Holds Boxing with a Punching Bag Breath of Fire Bridge Bulgarian Split Squats Burpees / Squat Thrusts Butt Kicks Butterflies / Pec Deck / Seated Machine Flyes Butterfly Stretch Cable Core Rotation Cable Hammer Bicep Curls Cable Hip Abduction / Adduction Cable Hip Extensions Cable Pull Throughs / Pulls Cable Rope Overhead Triceps Extensions Cable Shrugs Cable Squat Rows / Row Squats Cable Triceps Kickbacks Cable Upright Rows Calf Raises Camel Captain's Chair Leg / Knee / Hip Raises Cardio - Assault Bike Cardio - Walking / Treadmill Cardio – Cross Trainer / Crosstrainer Machine Cardio – Elliptical Machine Cardio – Recumbent Bike Cardio – Road Bike / Cycling / Riding Cardio – Rowing Machine Cardio – Running / Jogging / Treadmill Cardio – Stairmaster / Stairmill Cardio – Stationary / Exercise Bike / Bicycle Spinning Cardio – Swimming Cat Back / Backward Camel Stretch Cat Stretch Cat Tail Chair Chair / Bench Tricep Dips Chair Squats Chin Tucks / Neck Extensions Clamshells / Clams Close Grip Lat Pulldowns / Pull Downs / Pullovers Close Grip Pullups / Chinups Close-Grip Overhand Barbell Bench Press Cobra Abdominal Stretch / Old Horse Stretch Contralateral Limb Raises Cooling Breath Corpse Cossack Squats Cow Face Crab Toe Touches Crab Walks Crab Walks Crane Crescent Lunge Crocodile Pose Cross body Cable Rows Cross Body Mountain Climbers Crow Crunches Dance / Dancing Dead Bug Dead Bugs Decline Barbell Bench Press Decline Barbell Smith Press Decline Bench Crunches / Sit-ups Decline Bench Dumbbell Press Decline Dumbbell Flyes Decline Lying Triceps Extension / Decline Skull Crushers Decline Push-ups / Pushups Deer Diamond / Pyramid / Triceps Push-ups / Pushups Dolphin Donkey Kicks Double Arm Front Raises Double Arm Front Raises to Overhead Extension Double Arm Side / Lateral Raises / Shoulder Abductions Double Arm Side / Lateral Raises to Overhead Extension Double Crunches Double Side Jackknifes Downward Cable Wood Chops Downward Facing Dog Dual / Two Arm Dumbbell Front Shoulder Raises Duck Walks / Squats Dumbbell Bent Over Lateral Rear Delt Raises / Flyes Dumbbell Bicep Reverse Curls Dumbbell Biceps Curl to Shoulder Press Dumbbell Chops Dumbbell Cuban Press Dumbbell Deadlifts Dumbbell Flat Bench Press Dumbbell Floor Chest Press Dumbbell Incline Bench Rows Dumbbell Lunges Dumbbell Overhead Shoulder Press Dumbbell Pullovers Dumbbell Shrugs Dumbbell Side Lunges / Lateral Lunges Dumbbell Snatch Dumbbell Squat Clean and Press Dumbbell Squat Thrusters / Squat to Overhead Press Dumbbell Squats Dumbbell Step-Ups Dumbbell Walking Lunges Dumbbell Weighted Leg Pull-Ins Dynamic Clap Push-ups / Pushups Eagle Ear Pressure / Knee to Ear Easy Pose Elevated / Barbell Glute Bridges / Hip Raises Embryo Embryo in the Womb Equestrian Explosive Jumping Alternating Lunges Extended Child's Pose Extended Cobra Extended Hand-to-Big-Toe Extended Puppy Extended Side Angle Extended Triangle External Cable Shoulder Rotation External Rotation / Bodyweight Calf Raises Eye of the Needle EZ-Bar Preacher Curls Face Pull / Rear Delt Pull Farmer?s Walk / Carry Feathered Peacock Fire Hydrants / Abductor / Adductor Knee Raises Fire Log Firelog / Double Pigeon / Square Fish Five Pointed Star Flat Bench Barbell Skull Crushers Flat Bench Dumbbell Flyes Floor / Power Jumps / Knee to Jump Squats Floor T Raises / Back Flyes Flutter Kicks Foam Roller Anterior Tibialis / Shin Stretch Foam Roller Calf / Calves Stretch Foam Roller Chest Opener Stretch Foam Roller Forearm Stretch Foam Roller Glutes / Butt Stretch Foam Roller Hamstring Stretch Foam Roller Inner Thigh Adductor / Adduction Stretch Foam Roller Lat Stretch Foam Roller Lower Back Stretch Foam Roller Neck Release Foam Roller Outer Thighs Stretch Foam Roller Quadriceps Stretch Foam Roller Upper Back Stretch Forward / Front Shoulder Dumbbell Raises Forward Leg Hip Swings Four Limbed Staff Frog Frog Jumps Front Barbell Squats Front Kicks Full Barbell Clean and Presses / Jerk / Overhead Presses Full Boat Garland Gate Gluteus / Glute / Gluteal Stretch Goblet Squats Goddess Groiners Gymnastic Ring Dips Gymnastic Ring L-Holds Gymnastic Ring Pull-Ups / Pullups Gymnastic Ring Support Position Half Boat Half Bound Lotus Seated Forward Bend Half Bound Lotus Standing Forward Bend Half Modified / One Leg Push Ups Half Monkey / Half Split Half Moon Half Spinal Twist Hammer Strength Machine / Seated Chest Press Hamstring Stretch Hand to Foot Handstand Handstand Push-ups / Pushups Handstand Walks / Hand Walking Hanging Knee Raises Hanging Leg Raises Hanging Leg Raises to Bar Hanging Windshield Wipers Happy Baby Head to Knee Head to Knee B Head to Knee C Headstand / Head stand Heel to Toe Walking / Steps Hero Hero’s Meditation / Shoelace Hex / Trap Bar / Cage Deadlifts / Squats High Box Jumps High Knees / Front Knee Lifts / Run / Jog on the Spot Hindu / Judo Push-up / Dive Bombers Hindu Squats Hip Circles Hip Raises / Butt Lift / Bridges Hollow Body Rock Hold Hops / Hopping Humble Warrior Inchworms / Walkouts Incline Barbell Bench Chest Press Incline Bench Dumbbell Flyes Incline Close-Grip / Bench Presses Incline Dumbbell Bench Chest Press Incline Medicine Ball Push Ups Incline Plank Shoulder Taps / Planks Incline Planks Incline Push-ups / Pushups Inclined Plane Internal Cable Shoulder Rotation Internal Rotation / Bodyweight Calf Raises Inverted Inverted Rows / Reverse Pull-ups Jackknife Sit-ups / Crunch / Toe Touches Jump Squats Jumping Calf Presses / Raises Jumping Jacks / Star Jumps Kettlebell Around the Worlds Kettlebell Deadlifts Kettlebell One-Legged Deadlifts Kettlebell Single / One Arm Clean and Press Kettlebell Squats Kettlebell Thruster / Squat to Clean to Overhead Press Kettlebell Windmills King Pigeon Knee Plank Knee Planks / Reaches Knee to Box Jump Squats / Power Jumps Knee-to-Chest Lower Back Stretch Kneeling Cable Crunches Kneeling Hip Flexor Stretch Kneeling Kettlebell Press Kneeling Plank Scapula Push Ups / Planks Scaps Kneeling T-Bar Presses / Landmine Presses Kneeling Wrist / Forearm Stretch L-Sit Pull Ups / Pull-Ups Landmine / T-Bar Presses Lateral / Side Shoulder Dumbbell Raises / Power Partials Lateral Lunges to Floor Touches Lateral Raise Machine Laying Dumbbell External Shoulder Rotation Laying Dumbbell Internal Shoulder Rotation Laying External Shoulder Rotation Laying Heel Slides / Knee Bends Laying Internal Shoulder Rotation Laying Knees to Chest Leg Press / Machine Squat Press Leg Press Machine Calf Raises Leg Presses / Machine Squat Press Leg Pull-In Knee-ups Lion Lizard Locust Long Jumps / Squat Jumps Lotus Love Yourself Back Stretch Low Upward Cable Pulley Crossover Chest Flyes Lunge / Front Kicks Lunge Punches / Lunges Lunge Twists Lunging / Lunge with Bicep Hammer Curls Lying Crossover Leg Lifts Lying Dumbbell Tricep Extensions Lying Face Down Plate Neck Resistance Lying Leg Curls Lying Leg Raises / Lifts Lying Side Leg Lifts / Lateral Raises / Hip Abductors / Adductors Lying Single / One Leg Lifts / Raises Machine Assisted Pull-ups / Pullups Machine Bicep Preacher / Concentration Curls Machine Hack Squats Machine Seated Shoulder Press Marichi’s I Marichi’s II Marichi’s III Medicine Ball / Alternating Side Slams Medicine Ball Chest Pass Medicine Ball Floor Press / Laying Chest Passes Medicine Ball Punch Throws Medicine Ball Push-Ups Medicine Ball Rotational Passes Medicine Ball Slams Medicine Ball Swings Medicine Ball Throw to Chase Medicine Ball V-Ups Medicine Ball Wall Throw Medicine Ball Woodchops / Chops Meditation Mermaid Modified / Knee Push-ups / Pushups Modified Bicycles / Elbow-to-Knee Crunches / Cross-body Crunches Modified Crunches / Crunches Modified Plank Shoulder Taps / Planks Modified Side Planks Monkey Bars / Climbing Frame Mountain Mountain Climbers / Alternating Knee-ins Muscle Ups Neck Stretch Negative Pull-Ups / Pullups Noose NuStep Machine / Recumbent Cross Trainer Ocean Breathing One Arm Barbell Rows One Arm Kettlebell Swings One Arm Side Push Ups One-Arm Dumbbell Preacher Curl One-Arm Kettlebell Push and Press One-Arm Kettlebell Rows One-Arm Kettlebell Snatch Open Scarecrows Overhead Cable Curl / Crucifix Curls Overhead Dumbbell Squats Overhead Plate Presses Overhead Plate Squats Overhead Triceps Stretch Overhead Water Bottle Squats Palloff Press / Oblique Iso Hold Palm Tree Partial / Half Squats Pelvic Tilt With Marching Piriformis Stretch Pistol / Single / One Leg Extended Arm Squats Plank Plank Plank Flow Plank Jacks / Extended Leg Plank Knee to Elbow Plank Leg Lifts Plank Rolls / Planks Plank Scapula Push Ups / Planks Scaps Plank Shoulder Taps / Planks Plank to Push-Up / Pushups / Walking Plank Up-Downs Planks / Reaches Plate Overhead Walking Lunges Playground - Hopscotch Playground - Monkey Bars Playground - Swing / Swings Playground - Tag / It / Cops and Robbers Plow Power Skips Powerbag / Sandbag Good Mornings Powerbag / Sandbag Lunges Powerbag / Sandbag Squats Prayer Preparatory King Dancer Prone / Lying Knee Bends Prone / Lying Leg Lifts Prone / Lying Resistance Band Knee Bends Pull-ups / Pullups Push-ups / Pushups Pyramid Rabbit Rack Pulls Rag Doll Ragdoll / Forward Bend / Fold Stretch / Toe Touches Raised Arms / Hands Raised Legs / Raised Fish Raised One-Legged / Leg Push Ups / Push-ups Rear Delt Machine Flyes Reclined / Supine Pigeon / Thread the Needle Reclined Spinal Twist Reclining Bound Angle Reclining Hand-to-Big-Toe Reclining Hero Renegade / Alternating Plank / Commando Rows Resistance / Weighted Crunches Resistance Band Bent Over Rows Resistance Band Bicep Curls Resistance Band Calf Stretch Resistance Band Chest Opener / Stretch Resistance Band Chest Press Resistance Band Clam Shells Resistance Band Deadlifts Resistance Band Dorsi Flexion Resistance Band Glute Bridges Resistance Band Glute Kickbacks Resistance Band Lateral / Side Raises / Shoulder Abductions Resistance Band Lying Leg Extensions Resistance Band Plantar Flexion / Ankle Pumps Resistance Band Push-ups / Pushups Resistance Band Shoulder Front Raises Resistance Band Side Steps Resistance Band Squat and Overhead Press Resistance Band Squats Resistance Band Standing Shoulder Press / Overhead Press Resistance Band Tricep Kickbacks Resistance Band Tricep Overhead Extensions Reverse Bench Crunches Reverse Cable Flyes / Crossovers Reverse Crunch Reverse Dumbbell Lunges Reverse Flyes Reverse Grip Barbell Push ups / Press Ups Reverse Grip EZ Curl Bar Curls Reverse Plank Kicks / Planks Reverse Shoulder Stretch Reverse Triceps Bench Press Reverse Warrior Revolved Balancing Half Moon Revolved Head-to-Knee Revolved Side Angle Revolved Triangle Roman Chair / Hyperextension Bench Side Bends Romanian Deadlifts Rooster / Cockerel Rope Climb Rope Jumping / Jump rope / Skipping Roundhouse / Side Kicks Russian / Mason / V-Sit Twists Samson / Lunge Stretch Scale Scapula / Scap Pulls / Pull ups Scarecrows Scorpion Stretch Seal Jacks Seated / Chair Calf Raises Seated Ab Contractions Seated Alternating Incline Bench Dumbbell Curls Seated Ankle Circles / Rotations / Rolls Seated Ankle Stretches Seated Arnold Dumbbell Press Seated Barbell Military Press Seated Bench Leg Pull-Ins / Flat Bench Knee-ups Seated Bent Over Rear Delt Raises Seated Cat Cow Seated Chair Knee / Leg Extensions Seated Chair Leg Extensions Seated Cross Body Shoulder Stretches Seated Cross Over Stretch Seated Dual / Front Raises Seated Dumbbell / Chair Calf Raises Seated Dumbbell Bicep Curls Seated Dumbbell Concentration Curls Seated Dumbbell Palm-Down Wrist Curls / Forearm Curls Seated Dumbbell Palm-Up Wrist Curls / Forearm Curls Seated Dumbbell Wrist Rotations / Circles Seated Extended Leg Raises / Flutter Kicks Seated Forward Bend Seated Hamstring Stretches Seated Hip Openers Seated Jumping Jacks / Star Jumps Seated Knee / Leg Lifts / Elevations Seated Knee Extensions Seated Knee to Elbows / Chair Cross Body Crunches / Bicycles Seated Lateral / Side Shoulder Dumbbell Raises Seated Lean Backs / Chair Crunches Seated Leg Curls Seated Low Cable Back Rows Seated Lumbar Rotations / Chair Twists Seated Lumbar Rotations / Chair Twists Seated Machine Back Row Seated Machine Calf Raises Seated Machine Leg Extensions Seated Neck Roll Seated Neck Stretch Seated Neck Turns / Head Rotations Seated Palm-Down Wrist Curls / Forearm Curls Seated Palm-Up Wrist Curls / Forearm Curls Seated Prayer Stretch Seated Punches Seated Resistance Band Leg / Hip Abduction Seated Resistance Band Leg Curls / Flexions Seated Resistance Bands Leg Presses / Extensions Seated Resistance Knee Flexion Seated Rest / Water Break Seated Shoulder Hammer / Overhead Presses Seated Shoulder Rolls / Shrugs Seated Side / Chair Leans Seated Side Bends / Lat Stretch Seated Single / One Arm Overhead Dumbbell Tricep Extensions Seated Single / One Leg Balance / Holds Seated Spinal Twist Seated Tricep Press / Overhead Extensions Seated Vacuum Semi-Supine Laying Down / Constructive Rest Position Semi-Tandem Standing / Stance Balance Shadow Boxing Shining Skull / Frontal Brain Cleansing Breath Shoulder Pole / Broomstick Stretch Shoulder Pressing Shoulder Stretch Shoulderstand Side / Lateral Medicine Ball Throw / Slam Side / Lateral Shuffles / Hops / Skaters Side / Oblique Crunches Side Crow Side Lateral Leg / Hip Swings Side Lying Quadricep Stretch Side Plank Side Plank Side Plank Dumbbell Hip Raises Side Plank Hip Raises Side Plank Leg Raises Side Plank Rotations / Elbow Twists Side to Side Jump Squats Single / One Arm / Floor Glute Bridge Press Single / One Arm Alternating Dumbbell / Chest / Flat Bench Press Single / One Arm Cable Lateral / Side Raises / Shoulder Abductions Single / One Arm Chest Press Single / One Arm Dumbbell / Suitcase Carry Single / One Arm Dumbbell Bench Rows Single / One Arm Front Water Bottle Raises Single / One Arm Kneeling T-Bar / Landmine Presses Single / One Arm Medicine Ball Push-Ups / Pushups Single / One Arm Overhead Dumbbell Squats Single / One Arm Wall Push Ups / Push-Ups Single / One Leg Balance / Holds Single / One Leg Bench Bodyweight Squats Single / One Leg Hip Raises / Glute Bridges / Hip Extensions with Leg Lift Single / One Leg Hops / Jumps Single / One Straight Leg Dumbbell Deadlift Single Arm Front Raises Single Arm Front Raises to Overhead Extension Single Arm Side / Lateral Raises / Shoulder Abductions Single Arm Side / Lateral Raises to Overhead Extension Single Dumbbell / One Arm Lateral Raises / Side Flyes / Shoulder Abductions Sissy Squats Sit-ups Skipping / Jump Rope Sled Pulls Sled Pushes Sleeping Pigeon Sleeping Tortoise Sleeping Vishnu Pose Smith Machine Bench Chest Press Smith Machine Leg Press / Reverse Squats Smith Machine Shoulder Press Smith Machine Squats Snake Snap Jumps Sphinx Spiderman Push-ups / Pushups Spin / Push Up Rotations Split Alternating Squat Jumps Splits Sports - Baseball / Softball / Rounders Sports - Frisbee Sports - Hacky Sack / Footbag Sports - Soccer / Football Sports - Tennis / Paddle / Racquetball Sprints Squat Jacks / Side Sumo Walks Squats to Side Leg Raises / Lifts Stability / Swiss / Exercise Ball Ab Pike Press Stability / Swiss / Exercise Ball Back Extensions Stability / Swiss / Exercise Ball Bench Russian Twists Stability / Swiss / Exercise Ball Bicep Curls Stability / Swiss / Exercise Ball Crunches Stability / Swiss / Exercise Ball Dumbbell Chest Flyes Stability / Swiss / Exercise Ball Dumbbell Chest Press Stability / Swiss / Exercise Ball Dumbbell Shoulder Press Stability / Swiss / Exercise Ball Hamstring Leg Curl / Hip Raise / Bridge Stability / Swiss / Exercise Ball Hand Off / V-Pass Stability / Swiss / Exercise Ball Knee Tuck to Chest Stability / Swiss / Exercise Ball Leg Lifts Stability / Swiss / Exercise Ball Plank Stability / Swiss / Exercise Ball Push Ups / Press Ups Stability / Swiss / Exercise Ball Pushups / Push-ups Stability / Swiss / Exercise Ball Reverse Crunches Stability / Swiss / Exercise Ball Rollout Stability / Swiss / Exercise Ball Single / One Leg Hips Raises / Leg Curls Stability / Swiss / Exercise Ball Squats Stability / Swiss / Exercises Ball Dumbbell Preacher Curls Staff Staggered Hand Push-Ups / Pushups Standing Adductor / Adduction Stretch Standing Arm Circles Standing Arm Twists / Rotations Standing Band Side Leg Raises Standing Barbell Calf Raises Standing Barbell Shoulder Press Standing Bicep Cable Curls Standing Bicep Flexions Standing Cable Chest Press Standing Cable Crossover Press / Flyes Standing Chair / Supported Hamstring Curls Standing Chair Calf Raises Standing Chest Stretch Standing Cross-body Crunches Standing Dumbbell / Kettlebell Side Bends Standing Dumbbell Arm Twists / Rotations Standing Dumbbell Bicep Curls Standing Dumbbell Bicep Hammer Curls Standing Dumbbell Calf Raises Standing Dumbbell Overhead Shoulder Press Standing Forward Bend Standing Forward Hip Hinges / Bends Standing Front Shoulder Plate / Dumbbell / Kettlebell Raises Standing Half Forward Bend Standing Hamstring Stretch Standing Hip Rotations Standing Knee Hugs Standing Lateral Stretch Standing Leg / Hamstring Curls Standing Long Jumps Standing Overhead Barbell Triceps Extensions Standing Overhead Military Barbell Shoulder Press Standing Palm-Down Wrist Stretch Standing Palm-Up Wrist Stretch Standing Quadricep Stretch Standing Quadricep Stretch Standing Resistance Band Chest Pulls / Chest Openers / Back Flyes Standing Rest / Water Break Standing Reverse Barbell Curls Standing Shoulder Rolls Standing Shoulder Rolls / Shrugs Standing Side Leans / Reaches / Bends Standing Side Leg Raises Standing Single / One Leg Chair Calf Raises Standing Single / One Leg Circles Standing Smith Calf Raises Standing Split Standing Supported Resistance Band Hamstring Curls Standing Tricep Stretch Standing Two-Armed Bent Over Dumbbell Rows Standing Water Bottle Bicep Curls Standing Yoga Seal Star Jumps / Jumping Jacks Star Planks Static Bicep Curls Static Push-up / Pushup Hold Static Squat Hold Step Up with Knee Raises Stiff Legged Barbell Deadlifts Straight Arm Pulldowns / Pull Downs / Pullovers Straight-Leg Calf Stretch Striking Cobra Sumo / Plié Dumbbell Squats Sumo Barbell Deadlift Supermans / Extended Arms & Legs Lifts Supine Lying Down Position / Corpse Pose Surrenders Swaying Palm Tree Swiss Ball Squeezes Tandem Standing / Stance Balance Thread The Needle Three Parts / Three Limbed Forward Bend Thunderbolt / Kneeling / Diamond Tiger Toe Reaches / Crunches Toe Taps Tortoise Tree Tricep Cable Rope Push /Pull Downs Tricep Dumbbell Kickbacks Triceps Dips TRX Suspension Strap Bicep Curls TRX Suspension Strap Hamstring / Leg Curls TRX Suspension Strap Mountain Climbers TRX Suspension Strap Pistol / Single / One Leg Squats TRX Suspension Strap Planks TRX Suspension Strap Pull Ups TRX Suspension Strap Reverse Lunges / Lunges TRX Suspension Strap Rows TRX Suspension Strap Side Planks TRX Suspension Strap Standing Ab Rollout TRX Suspension Strap T Flyes TRX Suspension Straps Atomic Push-ups / Pushups TRX Suspension Straps Chest Press TRX Suspension Straps Deltoid Y Flyes TRX Suspension Straps Glute Bridge TRX Suspension Straps Overhead Squats TRX Suspension Straps Saw Pikes TRX Suspension Straps Side Step / Lateral Lunges TRX Suspension Straps Squats TRX Suspension Straps Suspended Lunges TRX Suspension Straps Tricep Extensions Tuck Jumps Turkish Get Ups Two-Arm Kettlebell Squat Swings Underhand Grip / Chin-Ups / Pull-Ups /Pullups Underhand Grip Barbell Bench Press Upper Body Ergometers / Bike / UBE Upright Barbell Rows Upright Dumbbell Rows Upright Kettlebell Front Rows Upward Bow / Wheel Upward Cable Wood Chops Upward Facing Dog Upward Lotus Upward Salute V-Bar / Triangle Bar Lat Pulldowns / Pull Downs / Pullovers Walking High Kicks / Soldier March Walking on the Spot Wall Angels Wall Partial / Half Squats Wall Push-Ups / Pushups / Standing Press Ups Wall Sit / Squats / Chair Warrior I Warrior II Warrior III Water Bottle Floor Chest Presses Water Bottle Lunges Water Bottle Overhead Shoulder Presses Water Bottle Single / One Arm Tricep Kickbacks/Kick Backs Water Bottle Squat Clean and Presses Water Bottle Squat Thrusters Water Bottle Squats Weighted Bench Dips Weighted Cossack Squats Weighted Glute Bridges Weighted Pull-Ups / Pullups Weighted Russian / Mason Twists Weighted Tricep Dips Wide Angle Seated Forward Bend Wide Arm Chest Stretch / Reverse Butterfly Stretch Wide Legged Forward Bend Wide Legged Forward Bend B Wide Legged Forward Bend C Wide Legged Forward Bend D Wide Push-ups / Pushups Wide Stance / Sumo Barbell Squats Wide-Grip Lat Pulldowns / Pull Downs / Pullovers Wild Thing Wind Release Windshield Wipers Wrist Circles / Rotations Yogic Breathing Your exercise (placeholder)
28
28
Track
  • Weight
  • Sets
  • Reps
  • Duration
  • Distance
  • Size
  • Percentage
  • Number
  • count
  • Sets
  • Reps
  • lb
  • kg
  • oz
  • g
  • sec
  • min
  • hrs
  • days
  • mi
  • km
  • ft
  • m
  • in
  • cm
  • %
28
Track Cancel
Yes, delete Cancel
Ok, got it 👍 Cancel
Got our Fit App?
To open this workout in the app tap ... above and Open in Safari
Open in Safari
, join thousands of users worldwide!
★★ ★★ ★★ ★★ ★★ 4.5 user rating
Enjoy hundreds of workouts
or edit and create your own
Follow simple illustrations
with videos and written instructions
Manage your calendar
to get fit on your schedule
I'm committed 💪
$89.95
per
year
Comes to $7.50/mo
Save 25%
Best value &
popular option
One step at a time
$9.95
per
month
billed monthly
Go yearly at 25% off   Sign-up monthly  
Where should we send
the workout link? 📲
  • United States
  • Afghanistan
  • Albania
  • Algeria
  • American Samoa
  • Andorra
  • Angola
  • Anguilla
  • Antigua
  • Argentina
  • Armenia
  • Aruba
  • Australia
  • Austria
  • Azerbaijan
  • Bahrain
  • Bangladesh
  • Barbados
  • Belarus
  • Belgium
  • Belize
  • Benin
  • Bermuda
  • Bhutan
  • Bolivia
  • Bosnia and Herzegovina
  • Botswana
  • Brazil
  • British Indian Ocean Territory
  • British Virgin Islands
  • Brunei
  • Bulgaria
  • Burkina Faso
  • Burma Myanmar
  • Burundi
  • Cambodia
  • Cameroon
  • Canada
  • Cape Verde
  • Cayman Islands
  • Central African Republic
  • Chad
  • Chile
  • China
  • Colombia
  • Comoros
  • Cook Islands
  • Costa Rica
  • Côte d'Ivoire
  • Croatia
  • Cuba
  • Cyprus
  • Czech Republic
  • Democratic Republic of Congo
  • Denmark
  • Djibouti
  • Dominica
  • Dominican Republic
  • Ecuador
  • Egypt
  • El Salvador
  • Equatorial Guinea
  • Eritrea
  • Estonia
  • Ethiopia
  • Falkland Islands
  • Faroe Islands
  • Federated States of Micronesia
  • Fiji
  • Finland
  • France
  • French Guiana
  • French Polynesia
  • Gabon
  • Georgia
  • Germany
  • Ghana
  • Gibraltar
  • Greece
  • Greenland
  • Grenada
  • Guadeloupe
  • Guam
  • Guatemala
  • Guinea
  • Guinea-Bissau
  • Guyana
  • Haiti
  • Honduras
  • Hong Kong
  • Hungary
  • Iceland
  • India
  • Indonesia
  • Iran
  • Iraq
  • Ireland
  • Israel
  • Italy
  • Jamaica
  • Japan
  • Jordan
  • Kazakhstan
  • Kenya
  • Kiribati
  • Kosovo
  • Kuwait
  • Kyrgyzstan
  • Laos
  • Latvia
  • Lebanon
  • Lesotho
  • Liberia
  • Libya
  • Liechtenstein
  • Lithuania
  • Luxembourg
  • Macau
  • Macedonia
  • Madagascar
  • Malawi
  • Malaysia
  • Maldives
  • Mali
  • Malta
  • Marshall Islands
  • Martinique
  • Mauritania
  • Mauritius
  • Mayotte
  • Mexico
  • Moldova
  • Monaco
  • Mongolia
  • Montenegro
  • Montserrat
  • Morocco
  • Mozambique
  • Namibia
  • Nauru
  • Nepal
  • Netherlands
  • Netherlands Antilles
  • New Caledonia
  • New Zealand
  • Nicaragua
  • Niger
  • Nigeria
  • Niue
  • Norfolk Island
  • North Korea
  • Northern Mariana Islands
  • Norway
  • Oman
  • Pakistan
  • Palau
  • Palestine
  • Panama
  • Papua New Guinea
  • Paraguay
  • Peru
  • Philippines
  • Poland
  • Portugal
  • Puerto Rico
  • Qatar
  • Republic of the Congo
  • Réunion
  • Romania
  • Russia
  • Rwanda
  • Saint Barthélemy
  • Saint Helena
  • Saint Kitts and Nevis
  • Saint Martin
  • Saint Pierre and Miquelon
  • Saint Vincent and the Grenadines
  • Samoa
  • San Marino
  • Sao Tomé and Príncipe
  • Saudi Arabia
  • Senegal
  • Serbia
  • Seychelles
  • Sierra Leone
  • Singapore
  • Slovakia
  • Slovenia
  • Solomon Islands
  • Somalia
  • South Africa
  • South Korea
  • Spain
  • Sri Lanka
  • St. Lucia
  • Sudan
  • Suriname
  • Swaziland
  • Sweden
  • Switzerland
  • Syria
  • Taiwan
  • Tajikistan
  • Tanzania
  • Thailand
  • The Bahamas
  • The Gambia
  • Timor-Leste
  • Togo
  • Tokelau
  • Tonga
  • Trinidad and Tobago
  • Tunisia
  • Turkey
  • Turkmenistan
  • Turks and Caicos Islands
  • Tuvalu
  • Uganda
  • Ukraine
  • United Arab Emirates
  • United Kingdom
  • Uruguay
  • US Virgin Islands
  • Uzbekistan
  • Vanuatu
  • Vatican City
  • Venezuela
  • Vietnam
  • Wallis and Futuna
  • Yemen
  • Zambia
  • Zimbabwe
Text me
We’ll never call or send spam, and your number will
remain private. 🔒 or view the workout here
We’ll never call or send spam, and your
number will remain private. 🔒
Free workouts, fitness tips
and occasional news?
Sure!
Delete forever?
Yep, toss it!