At Home Workouts
9 workouts
No gym needed — every session here works in your living room, with little or no equipment.
GlutesGlute Starter
25 minBeginner4 moves
- Glute bridge3 sets × 15
- Bodyweight squat3 sets × 12
- Reverse lunge3 sets × 10 each
- Donkey kick3 sets × 15 each
Rest 30 sec between moves
PremiumCardio20-Minute Fat Burn
20 minIntermediate5 moves
- Squat jumps40 sec
- Mountain climbers40 sec
- Burpees30 sec
- High knees40 sec
- Plank45 sec
Rest 15 sec between moves · Unlock with Premium
AbsCore Reset
15 minBeginner4 moves
- Dead bug3 sets × 10 each
- Forearm plank3 sets × 40s
- Side plank3 sets × 30s each
- Hollow hold3 sets × 20s
Rest 30 sec between moves
StretchingMobility & Stretch Flow
20 minBeginner5 moves
- Cat cow 2 min45 sec
- 90/90 hip switch 2 min45 sec
- World's greatest stretch2 sets × 5 each
- Couch stretch 90s each45 sec
- Forward fold 2 min45 sec
Rest 10 sec between moves
PremiumFull BodyFull Body Dumbbell
45 minIntermediate5 moves
- Goblet squat4 sets × 10
- Dumbbell row4 sets × 10 each
- Floor press4 sets × 10
- RDL3 sets × 12
- Farmer carry3 sets × 40s
Rest 30 sec between moves · Unlock with Premium
PremiumUpper BodyChest & Triceps at Home
35 minIntermediate4 moves
- Push-ups4 sets × 15
- Dumbbell floor press4 sets × 10
- Diamond push-ups3 sets × 12
- Overhead dumbbell extension3 sets × 12
Rest 30 sec between moves · Unlock with Premium
Upper BodyBack & Biceps at Home
35 minBeginner4 moves
- Dumbbell row4 sets × 10 each
- Resistance band pull-apart3 sets × 15
- Superman3 sets × 12
- Hammer curls3 sets × 12 each
Rest 30 sec between moves
Full BodyTone & Sculpt
30 minBeginner5 moves
- Squat pulse3 sets × 20
- Kneeling push-up3 sets × 12
- Glute bridge march3 sets × 16
- Side-lying leg raise3 sets × 15 each
- Dead bug3 sets × 12
Rest 30 sec between moves
PremiumAbsAbs & Waist
20 minIntermediate5 moves
- Plank3 sets × 45s
- Russian twist3 sets × 20
- Bicycle crunch3 sets × 20
- Leg raise3 sets × 12
- Side plank3 sets × 30s each
Rest 30 sec between moves · Unlock with Premium