(function(w,d,s,l,i){w[l]=w[l]||[];w[l].push({'gtm.start': new Date().getTime(),event:'gtm.js'});var f=d.getElementsByTagName(s)[0], j=d.createElement(s),dl=l!='dataLayer'?'&l='+l:'';j.async=true;j.src= 'https://www.googletagmanager.com/gtm.js?id='+i+dl;f.parentNode.insertBefore(j,f); })(window,document,'script','dataLayer','GTM-5XZMNM74'); (function(h,o,t,j,a,r){ h.hj=h.hj||function(){(h.hj.q=h.hj.q||[]).push(arguments)}; h._hjSettings={hjid:50819,hjsv:6}; a=o.getElementsByTagName('head')[0]; r=o.createElement('script');r.async=1; r.src=t+h._hjSettings.hjid+j+h._hjSettings.hjsv; a.appendChild(r); })(window,document,'https://static.hotjar.com/c/hotjar-','.js?sv=');

Library

Beginner Single workout

The Get Back on Track Workout

The Get Back on Track – also known as ‘Getting a second chance at having a successful workout week’ – is great if you missed your Monday workout.

Gym

Lose fat

Get toned

Increase endurance

Adults

The Get Back on Track Workout

This short and adaptable workout allows you to get all those muscles moving in the right places when feeling a little tense and rusty. Using a combination of rep and time-based stretching and strengthening exercises, ‘The Get Back on Track’ will ensure you’re more than ready to tackle the rest of the week.

Full gym

Lose fat, Get toned, Increase endurance

Single workout details

The beauty of this workout is that can be approached completely depending on your mood. If you feel that you need to jumpstart your week (again) with the same amount of shock as a defibrillator, then blitz through this workout and show sweaty Betty who’s boss. However, if you prefer to ‘preheat the oven’ before you start cooking, then take this one slow with more controlled reps at a personal pace.

You’ll find a warm-up and cool-down attached to the workout. Take your time working through them. Nobody wants an injury and everybody wants to recover faster. Trust us, they’re worth the additional 5 – 10 minutes.

Updated Mar 19, 2025

Preview the 1 workout

Fully preview all of the workout in this single workout before adding it to your Train account

The Reset Button: Get Back on Track Workout

The Reset Button: Get Back on Track Workout 30 min · Glutes, Triceps, Abs, Back...

Related programs:

15-min Intense Bodyweight Workout

15-min Intense Bodyweight Workout Intermediate NO EQUIPMENT 15minutes Not much time for a workout? We’ve got you covered. This full-body workout will have you losing fat and toning muscles in no time! VIEW WORKOUT Gym

Ultimate Upper-Body Crafting Gym Circuit

Ultimate Upper-Body Crafting Gym Circuit Intermediate Full gym 36minutes It’s time to craft that upper body into a weapon. All you need is the right crafting tool… this workout is that tool. VIEW WORKOUT Gym

Pure Abs Attack & Booty Blast Gym Workout

Pure Abs Attack & Booty Blast Gym Workout Intermediate Full gym 60minutes "I'm not a fan of firm abs and a squat booty" - Said no one, ever. Which is why we’re going to focus on those two wonderful features of the human form. VIEW WORKOUT

View full library

Questions? View our FAQs

Powered by Workout Labs Train

Add to my Train account

Library FAQs

How does this library work?

Take advantage of the meticulously crafted exercise programs in our library to save you hours while effectively supporting your clients and patients in achieving their goals:

🔎 Browse available exercise programs using a range of filters

✅ Add the program you'd like to use. It's completely free and will be instantly available in your Train account.

😃 Use the program with your clients as is or easily customize the workouts to suit their individual needs.

What types of exercise programs can I find in the library?

Explore our growing selection of outstanding programs! You’ll find engaging fitness programs created by our certified personal trainers and regularly improved based on member feedback, as well as specialized cardiac rehab programs.

Tell me more about your cardiac rehab programs 🫀

Absolutely! Our cardiac rehab exercise programs are meticulously designed following AACVPR and ACSM guidelines. Each program is carefully peer-reviewed and vetted by two certified CR clinicians, ensuring that every workout is practical, high-quality, and ready for real-world clinical applications.

If you have any feedback or suggestions for improving our CR programs, we'd love to hear it! Please share it with our team via chat.

Are these programs suitable for different fitness levels, ages, training settings, or specific goals?

You bet! We offer programs designed for at-home training and gym workouts, covering a wide range of fitness levels and ages—including specialized programs for older adults. Whether your clients and patients aim to build strength, enhance mobility, or improve overall health, we've got you covered. Take advantage of our handy filters to quickly find exactly the programs that best fit your clients' or patients' specific needs!

Who designs these exercise programs?

Cardiac rehab programs are developed by certified CR clinicians, while our fitness programs are expertly created by our certified personal trainers. All programs undergo thorough reviews and regular updates to ensure the best possible quality.

Can I preview a program before adding it to my account?

Yes! Feel free to fully preview every workout inside each program. Discover the perfect fit before adding it to your account.

Are these programs really free?

Yes, completely free! We’re thrilled to offer these exercise programs as a way of making your experience on Train even more valuable, helping you save time, serve your clients better, and ultimately, enjoy life more!

How can I easily customize a program?

Customizing is easy and fun! After adding a program, you can quickly adapt exercises, sets, and guidelines to perfectly match your clients’ or patients’ individual needs and goals.

Can I duplicate a program to use with multiple clients?

Of course! You can effortlessly duplicate and adjust programs to fit as many of your clients or patients as you wish.

Is there a limit to how many programs I can add?

No limits here! 🚀 Add as many programs as you’d like and enjoy unlimited possibilities for your PT business or practice.

Who do I contact if I need support?

We’re here to help! 💬 If you ever need a hand, simply reach out to our support team through the chat support right in your account.

Can I request new programs to be added to the library?

Absolutely! Your ideas make us better. Please send your suggestions and requests directly to our team via chat — we’d love to hear from you!

Will programs I add stay available forever?

Yes, once added, each program is yours indefinitely. Keep using and enjoying them as long as you like and feel free to come back to re-add the programs if you’ve made changes and want to start fresh