Workouts

A selection of short workouts built on basic exercises – the same ones that appear as workout of the day on the home page. Pick your equipment, your goal and how much time you have.

19 workouts

• 

  Merry-Go-Round

  20 minAMRAPConditioning

  Rhythm 20 min: as many rounds as possible

  • Bodyweight

  1. Forward Lunge 10
  2. Push-Up 8
  3. Leg Thread 6
  4. Mountain Climber 20

  Video: coming soonDetails – Merry-Go-Round

• 

  Daily Bread

  22 minSetsMuscle

  Rhythm 5 sets per exercise, then the next – 30 s work, 30 s rest

  • Bodyweight

  1. Side Lunge
  2. Push-Up
  3. Glute Bridge
  4. Inchworm Walkout
  5. Air Squat

  Video: coming soonDetails – Daily Bread

• 

  Evening Flow

  13 minBlocksMobility

  Rhythm Each exercise 30 s straight, 5 s rest in between

  • Bodyweight

  1. Hip Lift (Left)
  2. Hip Lift (Right)
  3. Hip Lift + Step (Left)
  4. Hip Lift + Step (Right)
  5. 90/90 Hip Twist
  6. Runner's Stretch to Low Lunge (Left)
  7. Runner's Stretch to Low Lunge (Right)
  8. Dancer's Knee Stand
  9. World's Greatest Stretch (Left)
  10. World's Greatest Stretch (Right)
  11. Sprawl to Down Dog
  12. Rolls
  13. Kneeling Heart Opener
  14. Chest Rotation
  15. Shoulder Circles
  16. Neck Left-Right
  17. Neck Diagonals
  18. Neck Dancing
  19. Neck Front-Back

  Follow-alongDetails – Evening Flow

• 

  First Light

  12 minBlocksMobilityMovement

  Rhythm Each exercise 1 min straight, flowing into the next without rest

  • Bodyweight

  1. Lymphatic Jumps
  2. Body Waves
  3. Arm Swings
  4. Spinal Waves
  5. Trunk Twists
  6. Dead Arms
  7. Golf Swings
  8. Marches
  9. Ballet Squats
  10. Horse Stance
  11. Deep Lunge Squat (Left)
  12. Deep Lunge Squat (Right)

  Follow-alongTimer videoDetails – First Light

• 

  Single File

  23 minTabataConditioning

  Rhythm Tabata: 8 × 20 s work / 10 s rest per exercise · 1 min recovery after each exercise

  • Bodyweight
  • Box

  1. Step-Up
  2. Single-Leg Glute Bridge
  3. Single-Leg Deadlift
  4. Side Lunge
  5. Lateral Lunge

  Video: coming soonDetails – Single File

• 

  Renegade

  20 minCircuitConditioning

  Rhythm 5 rounds: all exercises back to back – 30 s work, 30 s rest

  • Dumbbells

  1. Dumbbell Romanian Deadlift 10-12
  2. Dumbbell Floor Press 10-12
  3. Dumbbell Forward Lunge 8-12
  4. Dumbbell Renegade Row 6-10

  Video: coming soonDetails – Renegade

• 

  Club Classic

  22 minSetsMuscle

  Rhythm 5 sets per exercise, then the next – 30 s work, 30 s rest

  • Clubbells

  1. Clubbell Reverse Lunge
  2. Clubbell Overhead Press
  3. Clubbell Torch Press
  4. Clubbell Outside Circle
  5. Clubbell Squat to Press

  Video: coming soonDetails – Club Classic

• 

  Swing Shift

  22 minSetsMuscle

  Rhythm 5 sets per exercise, then the next – 30 s work, 30 s rest

  • Clubbells

  1. Clubbell Outside Circle
  2. Clubbell Reverse Lunge
  3. Clubbell Romanian Deadlift
  4. Clubbell Clean
  5. Clubbell Side Cast

  Video: coming soonDetails – Swing Shift

• 

  Flag Day

  22 minSetsMuscle

  Rhythm 5 sets per exercise, then the next – 30 s work, 30 s rest

  • Clubbells

  1. Clubbell Arm Cast
  2. Clubbell Flag Press
  3. Clubbell Order Pull
  4. Clubbell Halo
  5. Clubbell Front Squat

  Video: coming soonDetails – Flag Day

• 

  Walkabout

  15 minEMOMMuscle

  Rhythm A new round starts every 3 min – all exercises in the block, 5 rounds. Finish faster, rest longer.

  • Dumbbells

  1. Dumbbell Walking Lunge
  2. Dumbbell Single-Leg Deadlift
  3. Dumbbell Bent-Over Row
  4. Dumbbell Windmill
  5. Dumbbell Reverse Row

  Video: coming soonDetails – Walkabout

• 

  Hourglass

  20 minEMOMConditioning

  Rhythm A new round starts every minute – all exercises in the block, 20 rounds. Finish faster, rest longer.

  • Kettlebell

  1. Kettlebell Swing 10
  2. Push-Up 5
  3. Air Squat 10

  Video: coming soonDetails – Hourglass

• 

  Hang & Hinge

  32 minEMOMStrengthMobility

  Rhythm One exercise every 2 min, the rest of the block is rest. Parts one after another, alternating the exercises within a part: part A 5 rounds, part B 3 rounds.

  • Barbell
  • Bench
  • Dumbbells
  • Kettlebell
  • Pull-up bar
  • Rings

  1. Pull-Up 5
  2. Ring Dip 5
  3. B-Stance RDL 6
  4. Loaded Thomas Stretch 6

  Follow-alongDetails – Hang & Hinge

• 

  Three Pillars

  15 minEMOMMuscle

  Rhythm A new round starts every 3 min – all exercises in the block, 5 rounds. Finish faster, rest longer.

  • Dumbbells

  1. Dumbbell Goblet Squat 5
  2. Dumbbell Push Press 5
  3. Dumbbell Bent-Over Row 5

  Video: coming soonDetails – Three Pillars

• 

  Triple Bell

  15 minEMOMMuscle

  Rhythm A new round starts every 3 min – all exercises in the block, 5 rounds. Finish faster, rest longer.

  • Kettlebell

  1. Kettlebell Swing 5
  2. Kettlebell Strict Press 5
  3. Kettlebell Alternating Gorilla Row 5

  Video: coming soonDetails – Triple Bell

• 

  Lighthouse

  23 minTabataConditioning

  Rhythm Tabata: 8 × 20 s work / 10 s rest per exercise · 1 min recovery after each exercise

  • Dumbbells
  • Kettlebell

  1. Overhead Carry
  2. Single-Leg Deadlift
  3. Russian Twist
  4. Glute Bridge
  5. Clean and Press

  Video: coming soonDetails – Lighthouse

• 

  Roundabout

  20 minCircuitConditioning

  Rhythm 4 rounds: all exercises back to back – 30 s work, 30 s rest

  • Dumbbells
  • Kettlebell

  1. Bent-Over Row
  2. Around-the-World
  3. Renegade Row
  4. Side Lunge
  5. Reverse Lunge

  Video: coming soonDetails – Roundabout

• 

  Sidewinder

  20 minCircuitConditioning

  Rhythm 4 rounds: all exercises back to back – 30 s work, 30 s rest

  • Dumbbells
  • Kettlebell

  1. Around-the-World
  2. Side Lunge
  3. Single-Leg Deadlift
  4. Bent-Over Row
  5. Glute Bridge

  Video: coming soonDetails – Sidewinder

• 

  Five Strikes

  20 minCircuitConditioning

  Rhythm 4 rounds: all exercises back to back – 30 s work, 30 s rest

  • Kettlebell

  1. Kettlebell Swing
  2. Kettlebell Single-Arm Clean and Press
  3. Kettlebell Rack Reverse Lunge
  4. Kettlebell Single-Arm Bent-Over Row
  5. Kettlebell Half-Kneeling Woodchop

  Follow-alongDetails – Five Strikes

• 

  Bell Ringer

  18 minSetsMuscle

  Rhythm 5 sets per exercise, then the next – 30 s work, 30 s rest

  • Kettlebell

  1. Kettlebell Swing 15-20
  2. Kettlebell Clean and Press 5-8
  3. Kettlebell Front Squat 8-12
  4. Kettlebell Figure Eight 10-14

  Video: coming soonDetails – Bell Ringer