Follow-along sessions for home and gym.
Every workout is built from fully-coached moves — with demo video, muscle maps, and the same AI form check on tap. Train with bodyweight at home, or with equipment in the gym.
Home workouts
Bodyweight only — no equipment, do it anywhere.
Home18 minFull-Body Foundations
A balanced first session you can do anywhere — no equipment, just your bodyweight.
Equipment: none — just you
- Bodyweight Squat3 × 12
- Push-up3 × 10
- Forward Lunge3 × 10
- Glute Bridge3 × 15
- Forearm Plank3 × 40s
Home14 minCore & Glutes
Wake up your posterior chain and midsection with slow, controlled bodyweight work.
Equipment: none — just you
- Glute Bridge3 × 15
- Forearm Plank3 × 45s
- Forward Lunge3 × 12
- Bodyweight Squat3 × 15
Home16 minLower-Body Burn
Higher-rep leg work to build endurance and control — expect the burn.
Equipment: none — just you
- Bodyweight Squat4 × 20
- Forward Lunge4 × 12
- Glute Bridge3 × 20
Gym workouts
Barbell, dumbbell and machine sessions.
Gym20 minUpper-Body Strength
Press and curl for a stronger, more defined upper body.
Equipment: Dumbbells, Bench (optional)
- Dumbbell Shoulder Press4 × 10
- Dumbbell Bicep Curl4 × 12
- Push-up3 × 12
Gym22 minPosterior-Chain Power
Hinge-focused strength for glutes, hamstrings and a bulletproof back.
Equipment: Barbell, Plates
- Deadlift (Hip Hinge)4 × 6
- Glute Bridge3 × 15
- Forearm Plank3 × 45s
Gym20 minPush & Pull
Balanced push and pull movements for a complete gym session.
Equipment: Dumbbells, Barbell
- Dumbbell Shoulder Press3 × 10
- Dumbbell Bicep Curl3 × 12
- Deadlift (Hip Hinge)3 × 8