Workout Library

Back extension

Lower Back Gym 3 x 12

Bent-over dumbbell row

Upper Back Home+Gym 3 x 10

Bicep curl

Biceps Home+Gym 3 x 12

Bicycle crunches

Core Home 3 x 15

Bird dog

Lower Back Home 3 x 10

Brisk walk

Legs Home 30 min

Burpees

Core Home 3 x 8

Calf raises

Calves Home 3 x 15

Chest fly

Chest Gym 3 x 12

Chest press

Chest Gym 3 x 10

Concentration curl

Biceps Home+Gym 3 x 10

Crunches

Core Home 3 x 15

Deadlift

Lower Back Gym 3 x 8

Farmer's walk

Core Home+Gym 3 x 30 sec

Front raise

Shoulders Home+Gym 3 x 12

Glute bridge

Glutes Home 3 x 12

Goblet squat

Legs Home+Gym 3 x 10

Good mornings

Hamstrings Home+Gym 3 x 10

Hammer curl

Biceps Home+Gym 3 x 10

High knees

Legs Home 2 min

Hip thrust

Glutes Home+Gym 3 x 10

Incline dumbbell press

Chest Gym 3 x 10

Jumping jacks

Core Home 2 min

Knee push-ups

Chest Home 3 x 10

Lat pulldown

Upper Back Gym 3 x 10

Lateral raise

Shoulders Home+Gym 3 x 12

Leg curl

Hamstrings Gym 3 x 12

Leg press

Legs Gym 3 x 10

Leg raises

Core Home 3 x 10

Lunges

Legs Home 3 x 10

Mountain climbers

Core Home 3 x 20

Overhead tricep extension

Triceps Home+Gym 3 x 12

Plank

Core Home 3 x 30 sec

Pull-ups

Upper Back Home+Gym 3 x 6

Push-ups

Chest Home 3 x 12

Romanian deadlift

Hamstrings Home+Gym 3 x 10

Russian twist

Core Home 3 x 20

Seated calf raise

Calves Gym 3 x 15

Seated row

Upper Back Gym 3 x 12

Shoulder press

Shoulders Home+Gym 3 x 10

Shrugs

Shoulders Home+Gym 3 x 15

Side plank

Core Home 3 x 20 sec

Skipping rope

Calves Home 3 min

Squats

Legs Home 3 x 12

Step-ups

Legs Home 3 x 10

Superman hold

Lower Back Home 3 x 30 sec

Tricep dips

Triceps Home 3 x 10

Tricep pushdown

Triceps Gym 3 x 12

Wall sit

Legs Home 3 x 30 sec