Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Warming Up
Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight.
Reps, Sets and Rest
There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking.
Getting Help
If you need some help getting started, join our facebook group and our team and existing community would be happy to help!
Push-Up
|
1x10 reps |
rest: 0s
|
||
Seated Leg Tuck
|
1x10 reps |
rest: 45s
|
||
Push-Up
|
1x10 reps |
rest: 0s
|
||
Seated Leg Tuck
|
1x10 reps |
rest: 45s
|
||
Bodyweight Lunge
|
1x10 reps |
rest: 0s
|
||
Jump Squat
|
1x10 reps |
rest: 45s
|
||
Bodyweight Lunge
|
1x10 reps |
rest: 0s
|
||
Jump Squat
|
1x10 reps |
rest: 45s
|
||
Bench Dip
|
1x10 reps |
rest: 0s
|
||
Mountain Climber
|
1x10 reps |
rest: 45s
|
||
Bench Dip
|
1x10 reps |
rest: 0s
|
||
Mountain Climber
|
1x10 reps |
rest: 45s
|
||
Leg Raise
|
1x10 reps |
rest: 0s
|
||
V-Up
|
1x10 reps |
rest: 45s
|
||
Leg Raise
|
1x10 reps |
rest: 0s
|
||
V-Up
|
1x10 reps |
rest: 45s
|
Running
|
0x0 reps • 300s |
rest: 20s
|
||
Side Step-Up
|
3x10 reps |
rest: 60s
|
||
Walking
|
0x0 reps • 900s |
rest: 5s
|
Push-Up
|
1x10 reps |
rest: 0s
|
||
Seated Leg Tuck
|
1x10 reps |
rest: 45s
|
||
Push-Up
|
1x10 reps |
rest: 0s
|
||
Seated Leg Tuck
|
1x10 reps |
rest: 45s
|
||
Bodyweight Lunge
|
1x10 reps |
rest: 0s
|
||
Jump Squat
|
1x10 reps |
rest: 45s
|
||
Bodyweight Lunge
|
1x10 reps |
rest: 0s
|
||
Jump Squat
|
1x10 reps |
rest: 45s
|
||
Bench Dip
|
1x10 reps |
rest: 0s
|
||
Mountain Climber
|
1x10 reps |
rest: 45s
|
||
Bench Dip
|
1x10 reps |
rest: 0s
|
||
Mountain Climber
|
1x10 reps |
rest: 45s
|
||
Leg Raise
|
1x10 reps |
rest: 0s
|
||
V-Up
|
1x10 reps |
rest: 45s
|
||
Leg Raise
|
1x10 reps |
rest: 0s
|
||
V-Up
|
1x10 reps |
rest: 45s
|