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Week
1
Day
1
Personalized training plan
We have provided to you 7 unique workouts for each week. See our recommendations how to use them depending on your fitness level and lifestyle:
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Week 1
Week 2
Week 3
Week 4
Week 1
Advice
Circle 1
Glutes
DB Hip Thrust
Legs
Skater jumps
Cardio
High knees
Back
Double band Bent over row (wide reverse grip)
Shoulder
Standing dumbbell lateral raise
Chest
Incline push-ups
Triceps
RB Single Arm Triceps Extension
Biceps
Reverse grip curls
Abs
Side Jackknives
Circle 1
Glutes
Low-banded squat + hip abduction
Legs
DB Goblet Lateral lunges
Cardio
Jumping mountain climbers
Back
Bent Over Two-Dumbbell Row with Palms In
Shoulder
Band front raises
Chest
DB Chest flyes on floor
Triceps
Seated Dumbbell overhead triceps extensions
Biceps
Reststance Bands Hammer curls
Abs
C-Sit + Arnold press
Circle 1
Glutes
Stability Ball Hip Abduction
Legs
Banded RDL
Cardio
Burpees
Back
Y-superman
Shoulder
Elevated pike push-ups
Chest
Banded flyes
Triceps
Chair dips (straight legs)
Biceps
Wide curl
Abs
Flutter kicks
Circle 1
Glutes
Straight leg Fire hydrants
Legs
2 to 1 Stability Ball Hamstring Curl
Cardio
Butt kicks
Back
Resistance bands Horizontal seated rows
Shoulder
DB Rear delt fly
Chest
Wide grip push-ups
Triceps
Resistance band Overhead triceps extensions (Broomstick)
Biceps
Resistance bands Biceps curls
Abs
Stability ball crunches
Circle 1
Glutes
DB deficit reverse lunges
Legs
Wallsit + alternating leg extension
Cardio
High knees
Back
Single-arm dumbbell rows
Shoulder
External shoulder rotation with band
Chest
Dumbbell chest press on floor
Triceps
Lying single dumbbell triceps press
Biceps
Standing DB biceps curls
Abs
Plank with shoulder taps
Circle 1
Glutes
Knee-banded elevated Glute Bridge
Legs
DB lying hamstring curls
Cardio
Mountain climbers
Back
W-superman
Shoulder
Pike push-ups
Chest
RB Single arm inclined chest press
Triceps
Close grip push-ups
Biceps
Resistance Bands Lying Biceps Curls
Abs
Stability ball pikes
Circle 1
Glutes
Stability ball Glute bridge
Legs
Banded “Good Morning”
Cardio
Burpees
Back
Single arm bent over banded row
Shoulder
Seated Dumbbell Lateral raises
Chest
Knee push-ups
Triceps
Resistance band Overhead triceps extensions (Broomstick)
Biceps
DB Hammer curls
Abs
Frog sit-ups
Day
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