Bodyweight workouts for women and men

Ready-made workouts

39 workouts

For womenBeginnerCore

Core Wake-Up

Gentle core activation and mobility workout. Perfect for beginners.

8 min10 movements

For womenBeginnerCore

Easy Core Flow

Light abs and mobility session with gentle roll-down exercises.

9 min12 movements

For womenIntermediateCore

Twist Control

Stronger core control with rotation and side-body strengthening.

12 min16 movements

For womenIntermediateCore

Core Backline Builder

Core and back-line strength workout for balanced front and back.

14 min18 movements

For womenAdvancedCore

Teaser Power Set

Advanced core power training with strong posterior chain work.

15 min20 movements

For womenBeginnerArms

Posture Primer

Posture-focused workout with scapula activation and basic arm exercises.

8 min10 movements

For womenBeginnerArms

Arm Endurance Flow

Upper body endurance training with posture support and alignment.

9 min12 movements

For womenIntermediateArms

Shoulder Stability

Strong posture and arm strength with enhanced back-line work.

12 min16 movements

For womenIntermediateArms

Strong Arms Circuit

Increased volume and rotation mobility for healthy shoulders.

14 min18 movements

For womenAdvancedArms

Upper Body Burn

Intense upper body burn with anti-rotation core support.

15 min20 movements

For womenBeginnerGlutes

Glute Activation

Glute activation and hip mobility workout. Knee-friendly exercises.

8 min10 movements

For womenBeginnerGlutes

Hip Sculpt Flow

Glutes and outer thighs strengthening with standing kicks.

9 min12 movements

For womenIntermediateGlutes

Glute Control

Glutes, side-lying kicks, and hip stability focus.

12 min16 movements

For womenIntermediateGlutes

Glute Volume Builder

Increased glute volume with hamstring line strengthening.

14 min18 movements

For womenAdvancedGlutes

Glute Burn Finisher

Glutes, lunges, and a strong posterior chain finisher workout.

15 min20 movements

For womenBeginnerLegs

Leg Hip Reset

Legs and hips workout with low impact and stable pace.

8 min10 movements

For womenBeginnerLegs

Thigh Tone Flow

Standing squats and lunges for thighs and glutes.

9 min12 movements

For womenIntermediateLegs

Lower Body Stability

Legs, glutes, and side-squat work for lower-body stability.

12 min16 movements

For womenIntermediateLegs

Leg Builder Circuit

Extended legs session with squats, lunges, and glute work.

14 min18 movements

For womenAdvancedLegs

Full Leg Burn

Full legs burn workout with core support for stability.

15 min20 movements

For menBeginnerBack

Posture Reset

Gentle spine mobility and back raises to undo hours of sitting.

8 min10 movements

For menBeginnerBack

Upper Back Activation

Prone pulls, Y-lifts and planks to wake up your upper back.

9 min12 movements

For menIntermediateBack

No-Bar Back Builder

Bar-free pulling: W-pulls, I-lifts and supermans, backed by planks and bridges.

12 min16 movements

For menAdvancedBack

Bulletproof Back

Advanced back-and-core circuit with side planks, prone raises and single-leg bridges.

15 min20 movements

For womenBeginnerFull body

Cardio Ignite

An easy full-body cardio starter to wake up the whole body.

15 min20 movements

For womenIntermediateFull body

HIIT Flow

Intervals of climbers, jacks and jumps for a real sweat.

16 min21 movements

For womenAdvancedFull body

Power Cardio

Advanced explosive moves for maximum burn.

17 min22 movements

For womenIntermediateArms

Upper Body Cardio

Push-ups and planks mixed with cardio bursts.

15 min20 movements

For womenBeginnerFull body

Express Burnout

A quick, no-frills blast for busy days.

11 min14 movements

For womenIntermediateCore

Core Burnout

Fast core-focused intervals.

12 min16 movements

For womenIntermediateLegs

Leg Burnout

Squats, jumps and kicks to torch the legs.

12 min16 movements

For womenAdvancedFull body

Total Burnout

An all-out full-body finisher.

14 min18 movements

For menBeginnerFull body

Men’s Beginner Plan, Day 1

The complete short session from day 1 of the men's beginner plan, including warm-up and cool-down.

8 min10 movements

For menBeginnerFull body

Men’s Beginner Plan, Day 2

The complete short session from day 2 of the men's beginner plan, including warm-up and cool-down.

8 min10 movements

For menBeginnerFull body

Men’s Beginner Plan, Day 3 – Squat School

The complete short session from day 3 of the men's beginner plan, including warm-up and cool-down.

8 min10 movements

For menBeginnerFull body

Men’s Beginner Plan, Day 4 – Twist & Hold

The complete short session from day 4 of the men's beginner plan, including warm-up and cool-down.

8 min10 movements

For menBeginnerFull body

Men’s Beginner Plan, Day 5 – Undo the Desk

The complete short session from day 5 of the men's beginner plan, including warm-up and cool-down.

8 min10 movements

For menBeginnerFull body

Men’s Beginner Plan, Day 6 – Wall & Climbers

The complete short session from day 6 of the men's beginner plan, including warm-up and cool-down.

8 min10 movements

For menBeginnerFull body

Men’s Beginner Plan, Day 7 – Loosen Up

The complete short session from day 7 of the men's beginner plan, including warm-up and cool-down.

8 min10 movements

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise.

Train with the workouts in the app

Follow each session as a video with a timer, or let your 30-day plan choose the workout for today.