Workouts

38 workouts · tap to start

Full Sessions

Full Session — Strength & Cardio

A complete workout: dynamic warm-up, 3 strength tabata blocks, 3 cardio tabata blocks, stretch cool-down. ~40 minutes with 30+ minutes of elevated heart rate.

Moderate·~36 min·15 exercises

Cat-Cow FlowArm CircleDownward DogLow LungeBodyweight SquatReverse LungePush-UpBear Bird DogStanding BicycleSkier SwingBurpeePigeon PoseFigure-Four StretchSupine Spinal TwistChild's Pose

Full Session — Max Cardio

Complete cardio-focused workout. Dynamic warm-up, 6 blocks of pure cardiovascular work, stretch cool-down. ~42 minutes. Heart rate stays up the entire time.

Hard·~36 min·15 exercises

Cat-Cow FlowArm CircleDownward DogLow LungeBodyweight SquatHigh KneesStanding BicycleSquat JumpSkater HopBurpeeFast FeetPigeon PoseFigure-Four StretchSupine Spinal TwistChild's Pose

Full Session — Legs & Cardio

Complete lower body workout. Warm-up, 3 leg strength blocks, 3 leg cardio blocks, hip stretch cool-down. ~40 minutes. Your legs will know they worked.

Moderate·~36 min·15 exercises

Cat-Cow FlowDownward DogLow LungeStanding Quad StretchBodyweight SquatLateral LungeReverse LungeGlute BridgeSquat JumpSkater HopHigh KneesPigeon PoseHalf Kneeling Hip FlexorFigure-Four StretchChild's Pose

Full Session — No Jumping

Complete 40-minute workout with zero plyometrics. Dynamic warm-up, 6 blocks of strength and cardio that keep feet flat, stretch cool-down. Perfect for toe days, joint protection, or apartment floors.

Moderate·~35 min·14 exercises

Cat-Cow FlowArm CircleGood MorningFire HydrantFast FeetBear Bird DogStanding BicyclePlank Up-Down (Commando)Skier SwingSingle-Leg Glute BridgePigeon PoseFigure-Four StretchSupine Spinal TwistChild's Pose

Challenges

Pump Foil — Isometric Legs

Long isometric holds targeting the quads, adductors, glutes, and calves used in pump foiling. Side plank for lateral board stability. Hold each position — no bouncing, no movement.

Moderate·~22 min·7 exercises

Wall SitSumo Squat HoldSplit Squat HoldGlute BridgeSkater Squat HoldSide Plank Hip DipCalf Raise Hold

Pump Foil — Power & Endurance

Plyometric power work inspired by Joey Mantia's speed skating dryland training. Explosive jumps, skating movements, and core for board stability. Gets your legs AND your heart rate going.

Hard·~22 min·6 exercises

Squat JumpSkater HopSkater Squat HoldSide Plank Hip DipTuck JumpCalf Raise Hold

Crane Pose — Session 1

Build the wrist strength, core compression, and arm balance needed for crane/crow pose. Start here.

Easy·~17 min·7 exercises

Wrist Warm-UpCat-Cow FlowYogi Squat (Malasana)Hollow Body HoldBoat Pose (Navasana)Crow Prep — Forward Lean DrillCrow Pose (Bakasana)

Pistol Squat — Session 1

Build ankle mobility, hip flexor strength, and single-leg balance. The three pillars of the pistol squat.

Easy·~17 min·6 exercises

Wall Ankle MobilitySingle Leg BalanceSeated Leg Raise (Hip Flexor Strength)Cossack SquatAssisted Pistol SquatBox Pistol Squat

Pistol Squat — Session 2

Progress to unassisted work. Negatives build the strength, full attempts build the skill.

Moderate·~17 min·6 exercises

Wall Ankle MobilityCossack SquatSeated Leg Raise (Hip Flexor Strength)Shrimp SquatPistol Squat NegativePistol Squat

Cardio

Cardio Blast

Four tabata blocks of pure cardiovascular work. True tabata = all-out effort, complete rest. 28% anaerobic + 15% VO2 max improvement proven in 6 weeks.

Hard·~19 min·4 exercises

Fast FeetSquat JumpBurpeeSkier Swing

Norwegian 4×4 — VO2 Max Builder

The most validated cardiovascular protocol in exercise science. Warm-up, four 4-minute blocks at near-max effort with 3-minute recovery, stretch cool-down. ~38 minutes.

Max·~37 min·13 exercises

Cat-Cow FlowArm CircleDownward DogLow LungeBodyweight SquatMountain ClimberSquat JumpBurpeeHigh KneesPigeon PoseFigure-Four StretchSupine Spinal TwistChild's Pose

Norwegian 4×4 — Lower Body

Warm-up, four 4-minute blocks of leg-dominant cardio with 3-minute recovery, stretch cool-down. Quads and glutes on fire, heart rate through the roof. ~38 minutes.

Max·~37 min·13 exercises

Cat-Cow FlowArm CircleDownward DogLow LungeBodyweight SquatSquat JumpSkater HopSplit Squat JumpHigh KneesPigeon PoseFigure-Four StretchSupine Spinal TwistChild's Pose

Norwegian 4×4 — Max Power

Warm-up, four explosive blocks at maximum intensity, stretch cool-down. Tuck jumps, burpees, split squat jumps. If you can talk during the work intervals, push harder. ~38 minutes.

Max·~37 min·13 exercises

Cat-Cow FlowArm CircleDownward DogLow LungeBodyweight SquatTuck JumpBurpeeSplit Squat JumpSquat JumpPigeon PoseFigure-Four StretchSupine Spinal TwistChild's Pose

Plyometric Cardio

Explosive jumping exercises that build power and cardiovascular fitness at the same time. Inspired by Joey Mantia's speed skating dryland training. Land soft, explode hard.

Hard·~23 min·5 exercises

Squat JumpSkater HopSplit Squat JumpTuck JumpHigh Knees

No-Jump Cardio

Six blocks of pure cardio with zero jumping and zero toe stress. Fast feet, shadow boxing, skier swings, and wood chops keep heart rate high without impact. Great for toe/knee days or apartment floors.

Moderate·~29 min·6 exercises

Fast FeetStanding BicycleShadow BoxingSkier SwingWood ChopCrab Walk

Strength + Mobility

Strength + Mobility: Lower Body

Tabata strength blocks alternating with long mobility holds. Build the muscle and the range of motion at the same time.

Moderate·~25 min·8 exercises

Bodyweight Squat90/90 Hip StretchReverse LungeHalf Kneeling Hip FlexorGlute BridgePigeon PoseWall SitFigure-Four Stretch

Strength + Mobility: Upper Body

Push strength paired with the thoracic and shoulder mobility to support it. Better posture, better pressing.

Moderate·~24 min·8 exercises

Incline Push-UpThread the NeedlePush-UpSupine Chest OpenerSuperman HoldCat-Cow FlowForearm PlankDownward Dog

Strength + Mobility: Full Body

Full body strength work with a mobility hold after each block. ~30 minutes of purposeful training.

Moderate·~25 min·8 exercises

Bodyweight Squat90/90 Hip StretchIncline Push-UpThread the NeedleGlute BridgeHalf Kneeling Hip FlexorDead BugSupine Spinal Twist

Mobility & Yoga

Desk Reset

Undo hours of sitting. Flows through every exercise then repeats the circuit. No rest between — just move from one to the next.

Very Easy·~11 min·12 exercises

Chin TuckCat-Cow FlowSupine Chest OpenerLow LungeFigure-Four StretchSupine Spinal TwistChin TuckCat-Cow FlowSupine Chest OpenerLow LungeFigure-Four StretchSupine Spinal Twist

Morning Wake-Up

Gentle morning flow to wake the body. Start slow, breathe deep.

Very Easy·~7 min·6 exercises

Cat-Cow FlowChild's PoseDownward DogSupine Chest OpenerHappy BabySupine Spinal Twist

Deep Hip Opener

Long holds targeting hip flexors, IT band, and glutes. Great after sitting or cycling.

Easy·~10 min·7 exercises

Child's PoseLow LungePigeon PoseDragon PoseButterfly PoseFigure-Four StretchHappy Baby

Thoracic & Shoulder Reset

Target the upper back, neck, and rotator cuff. Ideal for desk workers and overhead athletes.

Very Easy·~7 min·5 exercises

Chin TuckCat-Cow FlowArm CircleSupine Chest OpenerDownward Dog

Vinyasa Flow

A real vinyasa sequence with breath-based timing. Sun salutations → standing flow (right then left) → balance → floor. No breaks between poses — the voice cues each transition. Follow the breath.

Easy·~20 min·42 exercises

Mountain PoseCat-Cow FlowStanding Forward FoldHalfway LiftPlankChaturanga Hold (Low Plank)Upward DogDownward DogStanding Forward FoldHalfway LiftPlankChaturanga Hold (Low Plank)Upward DogDownward DogChair Pose (Utkatasana)Standing Forward FoldHalfway LiftPlankChaturanga Hold (Low Plank)Upward DogDownward DogWarrior IWarrior IIExtended Side AngleTriangle PosePlankChaturanga Hold (Low Plank)Upward DogDownward DogWarrior IWarrior IIExtended Side AngleTriangle PosePlankChaturanga Hold (Low Plank)Upward DogDownward DogTree PosePigeon PoseSupine Spinal TwistHappy BabyChild's Pose

Full Body Mobility Flow

Long holds covering thoracic rotation, hips, hamstrings, and spine. A real mobility session — not tabata. Hold each position and breathe.

Very Easy·~14 min·9 exercises

Cat-Cow FlowThread the NeedleChild's PoseDownward DogHalf Kneeling Hip Flexor90/90 Hip StretchStanding Forward FoldSupine Spinal TwistHappy Baby

Hip Mobility Deep Work

All hips, all holds. The most neglected area for desk workers and athletes. Long holds, breathe into each one.

Easy·~14 min·9 exercises

Standing Quad StretchHalf Kneeling Hip FlexorCossack Squat90/90 Hip StretchPigeon PoseDragon PoseFigure-Four StretchButterfly PoseHappy Baby

Strength

Gentle Start

Low-impact intro for any fitness level. No jumping, no joint stress. Great for day one.

Very Easy·~14 min·3 exercises

Chair SquatGlute BridgeDead Bug

Core Foundation

Build real core strength through stability. Safe for most injuries.

Easy·~19 min·4 exercises

Dead BugBicycle CrunchBear Bird DogPlank Up-Down (Commando)

Lower Body Builder

Legs and glutes without high impact. No running, no jumping.

Easy·~14 min·3 exercises

Bodyweight SquatGlute BridgeSide-Lying Leg Raise

Upper Body Push

Shoulders, chest, and back. Minimal elbow load compared to standard pushing.

Easy·~14 min·3 exercises

Incline Push-UpSuperman HoldTricep Dip

Full Body Circuit

Mix of upper, lower, and core. Moderate intensity. Build here once foundations are solid.

Moderate·~19 min·4 exercises

Bodyweight SquatIncline Push-UpGlute BridgeDead Bug

20-Min Strength Builder

Five tabata blocks targeting the whole body. A natural step up from the 14-min workouts.

Easy·~24 min·5 exercises

Bodyweight SquatIncline Push-UpGlute BridgeDead BugBird Dog

30-Min Full Body Burn

Six tabata blocks hitting every muscle group — squat, push, floor, commando, lunge, pull. Each block is a different movement pattern.

Moderate·~29 min·6 exercises

Bodyweight SquatPush-UpBear Bird DogPlank Up-Down (Commando)Reverse LungeInverted Row (Table Row)

30-Min Legs & Glutes

Six lower-body blocks. Your legs will know they worked.

Moderate·~29 min·6 exercises

Bodyweight SquatGlute BridgeReverse LungeWall SitSingle-Leg Romanian DeadliftLateral Lunge

30-Min Push & Core

Upper body pushing strength paired with deep core work. Six blocks progressing from standard push to single-arm bias, with bear floor work and commando planks for variety.

Moderate·~29 min·6 exercises

Push-UpFlutter KickDecline Push-UpBear Bird DogPlank Up-Down (Commando)Prone Y-Raise

30-Min Total Body HIIT

Six high-intensity blocks. Cardio meets strength. Do not start this one tired.

Hard·~29 min·6 exercises

Mountain ClimberBodyweight SquatFast FeetReverse LungePush-UpBurpee

Posterior Chain

Targets everything behind you — hamstrings, glutes, upper back, rear delts. The muscles most home workouts miss entirely. Your posture will thank you.

Moderate·~29 min·6 exercises

Good MorningSingle-Leg Glute BridgeInverted Row (Table Row)Single-Leg Romanian DeadliftProne Y-RaiseHip Thrust

Bear & Push

Six blocks of floor-based push and core work built around the bear position. Bear hold into bear bird dog into three layers of push-up, capped with shoulder taps and commandos.

Moderate·~29 min·6 exercises

Bear HoldPush-UpBear Bird DogDecline Push-UpShoulder TapPlank Up-Down (Commando)

Upper Body — Push & Pull

Balanced upper body: pushing and pulling in one workout. Most home routines only push — this one fixes the imbalance. Builds shoulders, chest, back, and arms.

Moderate·~29 min·6 exercises

Incline Push-UpInverted Row (Table Row)Tricep DipProne Y-RaiseDiamond Push-UpPike Push-Up

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