147 free routines for gym, basketball, tennis, strength, mobility and cardio. From beginner to elite: check the level, equipment, exercises and videos before you train.
Nine movements to learn machine adjustments and complete a first full-body session. Includes 12 work sets with plenty of repetitions in reserve. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentHorizontal leg press, Chest-press machine, Lat-pulldown machine, Leg-curl machine, Abductors and Adjustable cable pulley; Stable wall for supplementary exercises
View full workoutA second beginner option with nine blocks and 14 sets. Adds rows, arms and hip control without reaching your repetition limit. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentHorizontal leg press, Leg-extension machine, Seated row machine, Chest-fly machine, Abductors and Cable pulleys; Stable wall for supplementary exercises
View full workoutNine blocks combine machines and free weights for legs, pushing, pulling and trunk work. Includes 18 sets with planned transitions and rest. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentLeg press, Bench, Padded barbell, Dumbbells, Assisted pull-up machine, Row machine, Adductors and Cable pulley; Stable wall for supplementary exercises
View full workoutNineteen sets across nine blocks. Bench presses and pull-ups start the session, followed by dumbbells, rear shoulders and arms. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentBench with safety stops, Barbell, Pull-up station, Dumbbells and Cable pulleys; Stable wall for supplementary exercises
View full workoutTwenty sets across nine blocks: squats, barbell hinges, single-leg work and accessories. Challenge comes from controlled loading and execution with enough rest. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentRack with safety stops, Barbell, Low bench, Leg-curl machine, Leg press, Abductors and Cable pulley; Stable wall for supplementary exercises
View full workoutStrength for highly trained people: 22 sets across nine blocks, low reps and long rests. Combines squats and bench presses without maximum attempts or failure sets. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentRack and Bench with safety stops, Barbell, Weight plates, Pull-up station and Cable pulley; Stable wall for supplementary exercises
View full workoutMain focus: back, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentDumbbells, Long resistance band, Fixed table, Wall and Exercise mat; Clear gym space
View full workoutMain focus: biceps, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentDumbbells, Resistance band, Chair and Towel; Clear gym space
View full workoutMain focus: triceps, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentDumbbells, Fixed table, Wall and Exercise mat; Clear gym space
View full workoutMain focus: chest, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentDumbbells, Wall, Fixed table and Exercise mat; Clear gym space
View full workoutMain focus: shoulders, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentDumbbells, Light resistance band, Fixed table and Exercise mat; Clear gym space
View full workoutMain focus: trapezius, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentLight dumbbells, Resistance band, Chair and Exercise mat; Clear gym space
View full workoutMain focus: lower back, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentClosed backpack, Wall, Fixed support and Exercise mat; Clear gym space
View full workoutMain focus: core, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentDumbbell, Fixed support and Exercise mat; Clear gym space
View full workoutMain focus: obliques, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentDumbbell, Fixed support and Exercise mat; Clear gym space
View full workoutMain focus: glutes, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentMiniband, Closed backpack, Chair and Exercise mat; Clear gym space
View full workoutMain focus: quadriceps, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentDumbbell, Miniband, Backpack and Chair; Clear gym space
View full workoutMain focus: hamstrings, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentDumbbells, Miniband, Fixed support and Exercise mat; Clear gym space
View full workoutMain focus: calves, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentChair, Light load, Fixed support and Wall; Clear gym space
View full workoutMain focus: adductors, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentBackpack, Cushion, Chair and Exercise mat; Clear gym space
View full workoutMain focus: abductors, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentMiniband, Chair, Cushion and Exercise mat; Clear gym space
View full workoutMain focus: forearms, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentLight dumbbells, Chair and Towel; Clear gym space
View full workoutMain focus: tibialis anterior, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentChair, Light load, Wall and Fixed support; Clear gym space
View full workoutNine blocks to learn dribbling, footwork and close-range shooting. Work slowly and finish each attempt balanced. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentBall, Basket and Clear court; Guide for signals and layup coordination; Stable wall for supplementary exercises
View full workoutNine blocks of coordination, direction changes and set-foot shooting. Partners can alternate shooting, rebounding and guiding. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentTwo balls, Five cones, Basket and Sideways space
View full workoutCombines individual fundamentals with simple two-on-one decisions. Alternate roles and explain which space you saw. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentBalls, Five cones, Basket and Half court
View full workoutNine blocks connect ball pressure, help defence and rebounding. Opposition efforts are short and contact is controlled. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentTwo balls, Basket, Half court and Starting cone
View full workoutFrom pressured dribbling to an advantage near the basket: nine blocks with teammates and defenders that require decisions. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentBall, Basket, Half court and Starting cone
View full workoutNine blocks of reading defenders, getting open and off-ball screens. The challenge is deciding and coordinating at game speed over a few quality possessions. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentTwo balls, Basket, Full half court and Stopwatch
View full workoutTen movements for preparation, jumping and recovery. Only two tasks are jumps: 2 sets of 3 repetitions each, 12 landings in total. The rest cover mobility, preparation and foot control. This is not a fatigue circuit.
EquipmentFirm non-slip floor, Wall or fixed support and Clear space; No obstacles
View full workoutTen movements for preparation, jumping and recovery. Only two tasks are jumps: 2 sets of 3 repetitions each, 12 landings in total. The rest cover mobility, preparation and foot control. This is not a fatigue circuit.
EquipmentFirm non-slip floor, Wall or fixed support and Clear space; No obstacles
View full workoutTen movements for preparation, jumping and recovery. Only two tasks are jumps: 2 sets of 3 repetitions each, 12 landings in total. The rest cover mobility, preparation and foot control. This is not a fatigue circuit.
EquipmentFirm non-slip floor, Wall or fixed support and Clear space; No obstacles
View full workoutTen strength movements for basketball conditioning. No jumps: use this on a separate day from plyometrics. If combining both blocks, jump while fresh before this strength session.
EquipmentClosed backpack, Dumbbell, Miniband, Fixed table, Support and Exercise mat
View full workoutTen movements for preparation, jumping and recovery. Only two tasks are jumps: 2 sets of 3 repetitions each, 12 landings in total. The rest cover mobility, preparation and foot control. This is not a fatigue circuit.
EquipmentFirm non-slip floor, Wall or fixed support and Clear space; No obstacles
View full workoutTen movements for preparation, jumping and recovery. Only two tasks are jumps: 2 sets of 3 repetitions each, 12 landings in total. The rest cover mobility, preparation and foot control. This is not a fatigue circuit.
EquipmentFirm non-slip floor, Wall or fixed support and Clear space; No obstacles
View full workoutTen movements for preparation, jumping and recovery. Only two tasks are jumps: 2 sets of 3 repetitions each, 12 landings in total. The rest cover mobility, preparation and foot control. This is not a fatigue circuit.
EquipmentFirm non-slip floor, Wall or fixed support and Clear space; No obstacles
View full workoutTen strength movements for basketball conditioning. No jumps: use this on a separate day from plyometrics. If combining both blocks, jump while fresh before this strength session.
EquipmentClosed backpack, Dumbbell, Miniband, Fixed table, Support and Exercise mat
View full workoutTen movements for preparation, jumping and recovery. Only two tasks are jumps: 2 sets of 3 repetitions each, 12 landings in total. The rest cover mobility, preparation and foot control. This is not a fatigue circuit.
EquipmentFirm non-slip floor, Wall or fixed support and Clear space; No obstacles
View full workoutTen movements for preparation, jumping and recovery. Only two tasks are jumps: 2 sets of 3 repetitions each, 12 landings in total. The rest cover mobility, preparation and foot control. This is not a fatigue circuit.
EquipmentFirm non-slip floor, Wall or fixed support and Clear space; No obstacles
View full workoutTen movements for preparation, jumping and recovery. Only two tasks are jumps: 2 sets of 3 repetitions each, 12 landings in total. The rest cover mobility, preparation and foot control. This is not a fatigue circuit.
EquipmentFirm non-slip floor, Wall or fixed support and Clear space; No obstacles
View full workoutTen strength movements for basketball conditioning. No jumps: use this on a separate day from plyometrics. If combining both blocks, jump while fresh before this strength session.
EquipmentClosed backpack, Dumbbell, Miniband, Fixed table, Support and Exercise mat
View full workoutNine blocks to learn forehand preparation, alternating sides, spin and rallying. Aim for ball control at a comfortable intensity. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentCourt or safe space, Net, Racket, Low-compression balls and Partner for three blocks; Stable wall for supplementary exercises
View full workoutNine blocks link two-handed backhands, forehand preparation, spin, short rallies and lateral recovery. Adds a brief serving block with a broad target. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentFull court, Two rackets, 18 balls, Flat markers and Partner or coach
View full workoutNine blocks for serve preparation, placement and reading second serves. Start with announced targets before progressing to variable destinations. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentCourt, Two rackets, 18–24 balls, Flat markers and Partner
View full workoutNine blocks link recovery, a five-shot transition, volleying and overheads. Short sets preserve positioning speed and accuracy. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentCourt, Rackets, Ball basket and Coach or partner with controlled feeding
View full workoutNine blocks combine serving, reading opponents, six random feeds and diagonal movement. Uncertainty and measured targets raise intensity, with clear quality limits. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentCourt, Rackets, Ball basket, Flat markers, Stopwatch and A coach who can serve and feed
View full workoutNine blocks prepare serving, returning, coverage and quick net decisions. The final game allows only the serve bounce and requires continuous communication. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentDoubles court, Four rackets, Ball basket and Four players of similar ability
View full workoutA selection of 5 movements to adapt with your professional. You may alternate positions and reduce the amount according to your pregnancy. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentWall or fixed support; Stable chair; Wall
View full workoutA selection of 5 movements to adapt with your professional. You may alternate positions and reduce the amount according to your pregnancy. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentWall or fixed support; Stable chair; Wall; Fixed support
View full workoutA selection of 5 movements to adapt with your professional. You may alternate positions and reduce the amount according to your pregnancy. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentStable chair; Stable chair and light resistance band; Stable chair; Optional light bottles; Wall
View full workoutA selection of 5 movements to adapt with your professional. You may alternate positions and reduce the amount according to your pregnancy. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentWall or fixed support; Stable chair; Wall; Fixed support
View full workoutA selection of 4 movements to adapt with your professional. You may alternate positions and reduce the amount according to your pregnancy. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentWall or fixed support; Stable chair; Wall
View full workoutA selection of 5 movements to adapt with your professional. You may alternate positions and reduce the amount according to your pregnancy. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentWall or fixed support; Clear space and nearby support; Stable chair; Fixed support
View full workoutA selection of 4 movements to adapt with your professional. You may alternate positions and reduce the amount according to your pregnancy. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentWall or fixed support; Exercise mat and padded support; Padded exercise mat; Stable chair
View full workoutA selection of 6 movements to adapt with your professional. You may alternate positions and reduce the amount according to your pregnancy. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentWall or fixed support; Fixed support; Stable chair and light resistance band; Wall
View full workoutTen adaptable movements for an uncomplicated pregnancy, after reviewing activity with your midwife or obstetrician. Split the session if needed and use the range and supports that are comfortable today.
EquipmentStable chair, Wall and Light resistance band; Mat for hands-and-knees movements
View full workoutTen adaptable movements for an uncomplicated pregnancy, after reviewing activity with your midwife or obstetrician. Split the session if needed and use the range and supports that are comfortable today.
EquipmentStable chair, Wall and Light resistance band; Mat for hands-and-knees movements
View full workoutTen adaptable movements for an uncomplicated pregnancy, after reviewing activity with your midwife or obstetrician. Split the session if needed and use the range and supports that are comfortable today.
EquipmentStable chair, Wall and Light resistance band; Mat for hands-and-knees movements
View full workoutTen adaptable movements for an uncomplicated pregnancy, after reviewing activity with your midwife or obstetrician. Split the session if needed and use the range and supports that are comfortable today.
EquipmentStable chair, Wall and Light resistance band; Mat for hands-and-knees movements
View full workoutA selection of 4 movements to adapt with your professional. Choose range and rest according to your limitations and how you feel today. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentStable chair
View full workoutA selection of 4 movements to adapt with your professional. Choose range and rest according to your limitations and how you feel today. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentStable chair
View full workoutA selection of 4 movements to adapt with your professional. Choose range and rest according to your limitations and how you feel today. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentStable chair; Wall; Fixed support
View full workoutA selection of 4 movements to adapt with your professional. Choose range and rest according to your limitations and how you feel today. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentStable chair; Dumbbells; Wall
View full workoutA selection of 5 movements to adapt with your professional. Choose range and rest according to your limitations and how you feel today. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentStable chair; Fixed support
View full workoutA selection of 5 movements to adapt with your professional. Choose range and rest according to your limitations and how you feel today. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentStable chair; Clear space and nearby support; Wall
View full workoutA selection of 5 movements to adapt with your professional. Choose range and rest according to your limitations and how you feel today. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentStable chair
View full workoutA selection of 3 movements to adapt with your professional. Choose range and rest according to your limitations and how you feel today. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentStable chair
View full workoutA selection of 4 movements to adapt with your professional. Choose range and rest according to your limitations and how you feel today. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentStable chair; Fixed support
View full workoutA selection of 4 movements to adapt with your professional. Choose range and rest according to your limitations and how you feel today. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentFixed support; Fixed support; Assistance if needed; Stable chair
View full workoutA selection of 5 movements to adapt with your professional. Choose range and rest according to your limitations and how you feel today. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentStable chair; Fixed support
View full workoutA selection of 5 movements to adapt with your professional. Choose range and rest according to your limitations and how you feel today. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentStable chair; Wall; Fixed support
View full workoutNine starting movements for legs, pushing, hips, arms and trunk control. Rest comfortably and choose a manageable load. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentStable chair, Wall and Light bottles
View full workoutNine exercises to practise trunk and pelvic control with simple variations and short blocks. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentExercise mat and Wall
View full workoutNine full-body exercises: squat, row, hinge, press, shoulders, arms, calves and loaded carries. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentDumbbells, Stable support and Exercise mat; Stable wall for supplementary exercises
View full workoutNine exercises using simple supports for legs, upper body and stability, with balanced effort. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentFirm chair, Wall and Exercise mat
View full workoutNine exercises combine a light band with leg and trunk movements. Start with little tension and learn each movement. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentLight resistance band, Firm chair, Wall and Exercise mat
View full workoutNine exercises combining pulling, shoulder mobility and trunk control. Use a comfortable range. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentResistance band, Wall, Fixed support and Exercise mat
View full workoutA balanced session for legs, pushing, pulling and trunk control. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentDumbbells, Support and Exercise mat; Stable wall for supplementary exercises
View full workoutUpper-body strength with enough rest to preserve technique. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentDumbbells, Support and Exercise mat; Stable wall for supplementary exercises
View full workoutCombines squatting, hip hinging and single-leg support. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentDumbbells, Stable support and Exercise mat; Stable wall for supplementary exercises
View full workoutTrunk control during alternating movements and loaded carries. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentExercise mat and One dumbbell; Stable wall for supplementary exercises
View full workoutAn option for home training without a fully equipped gym. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentResistance band, Firm support and Exercise mat; Stable wall for supplementary exercises
View full workoutNine exercises with challenging sets, unilateral loading and full recovery. Legs lead; trunk work and carries complete the session. Finish all sets of an exercise before moving on. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentAdjustable dumbbells with sufficient load, Firm support and Exercise mat; Stable wall for supplementary exercises
View full workoutNine upper-body exercises with presses, rows and accessories. Difficulty comes from an individually challenging load and repeatable reps, with sufficient rest. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentAdjustable dumbbells with sufficient load, Undamaged resistance band, Firm support and Exercise mat; Stable wall for supplementary exercises
View full workoutNine exercises and 20 work sets. Loaded squats and hinges, pushing, pulling and accessories. Tempo controls execution; it does not replace an appropriately challenging load. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentAdjustable dumbbells with sufficient load, Firm support and Exercise mat; Stable wall for supplementary exercises
View full workoutEight stability tasks with loaded carries, unilateral pushes and pulls. Challenge comes from resisting loaded bending and rotation and controlling longer levers. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentAdjustable dumbbells with sufficient load, Firm support and Exercise mat; Stable wall for supplementary exercises
View full workoutNine leg and trunk exercises with 19 sets of loaded patterns and accessories. This demanding session should replace another hard leg workout rather than add to it. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentAdjustable dumbbells with sufficient load, Firm support and Exercise mat; Stable wall for supplementary exercises
View full workoutNine exercises for pushing, pulling, shoulders and arms. Moderate reps, generous rest and demanding volume. Adapt sets to weekly training; one volume target is not optimal for everyone. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentAdjustable dumbbells with sufficient load, Undamaged resistance band, Firm support and Exercise mat; Stable wall for supplementary exercises
View full workoutNine exercises prioritise Romanian deadlifts, rows and hip work. Posterior strength and stability with progressive loading. Coordinate with other leg sessions. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentAdjustable dumbbells with sufficient load, Firm support and Exercise mat; Stable wall for supplementary exercises
View full workoutNine exercises to alternate with another full-body session, allowing recovery between them. Prioritises pressing and unilateral legs, with 18 work sets and clear load targets. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentAdjustable dumbbells with sufficient load, Firm support and Exercise mat; Stable wall for supplementary exercises
View full workoutMain focus: back, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentTowel, Chair, Wall and Exercise mat
View full workoutMain focus: back, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentDumbbells, Long resistance band, Fixed table, Wall and Exercise mat
View full workoutMain focus: biceps, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentClosed bottles, Chair and Towel
View full workoutMain focus: biceps, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentDumbbells, Resistance band, Chair and Towel
View full workoutMain focus: triceps, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentLight dumbbell, Wall and Fixed table
View full workoutMain focus: triceps, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentDumbbells, Fixed table, Wall and Exercise mat
View full workoutMain focus: chest, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentWall, Fixed table and Exercise mat
View full workoutMain focus: chest, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentDumbbells, Wall, Fixed table and Exercise mat
View full workoutMain focus: shoulders, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentBottles, Light resistance band, Wall and Exercise mat
View full workoutMain focus: shoulders, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentDumbbells, Light resistance band, Fixed table and Exercise mat
View full workoutMain focus: trapezius, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentBottles, Chair, Wall and Exercise mat
View full workoutMain focus: trapezius, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentLight dumbbells, Resistance band, Chair and Exercise mat
View full workoutMain focus: lower back, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentWall, Fixed support and Exercise mat
View full workoutMain focus: lower back, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentClosed backpack, Wall, Fixed support and Exercise mat
View full workoutMain focus: core, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentWall, Fixed support and Exercise mat
View full workoutMain focus: core, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentDumbbell, Fixed support and Exercise mat
View full workoutMain focus: obliques, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentLight backpack, Fixed support and Exercise mat
View full workoutMain focus: obliques, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentDumbbell, Fixed support and Exercise mat
View full workoutMain focus: glutes, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentChair, Fixed support and Exercise mat
View full workoutMain focus: glutes, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentMiniband, Closed backpack, Chair and Exercise mat
View full workoutMain focus: quadriceps, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentChair, Wall, Fixed support and Exercise mat
View full workoutMain focus: quadriceps, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentDumbbell, Miniband, Backpack and Chair
View full workoutMain focus: hamstrings, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentWall, Fixed support and Exercise mat
View full workoutMain focus: hamstrings, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentDumbbells, Miniband, Fixed support and Exercise mat
View full workoutMain focus: calves, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentChair, Fixed support and Wall
View full workoutMain focus: calves, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentChair, Light load, Fixed support and Wall
View full workoutMain focus: adductors, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentChair, Cushion, Fixed support and Exercise mat
View full workoutMain focus: adductors, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentBackpack, Cushion, Chair and Exercise mat
View full workoutMain focus: abductors, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentChair, Cushion, Fixed support and Exercise mat
View full workoutMain focus: abductors, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentMiniband, Chair, Cushion and Exercise mat
View full workoutMain focus: forearms, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentTowel, Light bottle and Chair
View full workoutMain focus: forearms, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentLight dumbbells, Chair and Towel
View full workoutMain focus: tibialis anterior, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentChair, Wall and Fixed support
View full workoutMain focus: tibialis anterior, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentChair, Light load, Wall and Fixed support
View full workoutBeginner bodyweight and self-resisted strength. Ten movements: two preparation, six main and two supplementary. A band or dumbbells offer more progression options for substantial improvements in back pulling strength.
EquipmentWall and Optional mat; No sports equipment
View full workoutMain focus: full body, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentDumbbells, Fixed table and Exercise mat
View full workoutTen low-impact movement options for a stage agreed with your professional. Split the session and do only tolerated tasks; completing everything is not compulsory. Strength and floor-based exercises require readiness for that stage, not an automatic date after birth.
EquipmentStable chair, Wall; Light band or bottles only where specified; Mat if tolerated
View full workoutTen low-impact movement options for a stage agreed with your professional. Split the session and do only tolerated tasks; completing everything is not compulsory. Strength and floor-based exercises require readiness for that stage, not an automatic date after birth.
EquipmentStable chair, Wall; Light band or bottles only where specified; Mat if tolerated
View full workoutTen low-impact movement options for a stage agreed with your professional. Split the session and do only tolerated tasks; completing everything is not compulsory. Strength and floor-based exercises require readiness for that stage, not an automatic date after birth.
EquipmentStable chair, Wall; Light band or bottles only where specified; Mat if tolerated
View full workoutTen low-impact movement options for a stage agreed with your professional. Split the session and do only tolerated tasks; completing everything is not compulsory. Strength and floor-based exercises require readiness for that stage, not an automatic date after birth.
EquipmentStable chair, Wall; Light band or bottles only where specified; Mat if tolerated
View full workoutTen low-impact movement options for a stage agreed with your professional. Split the session and do only tolerated tasks; completing everything is not compulsory. Strength and floor-based exercises require readiness for that stage, not an automatic date after birth.
EquipmentStable chair, Wall; Light band or bottles only where specified; Mat if tolerated
View full workoutTen low-impact movement options for a stage agreed with your professional. Split the session and do only tolerated tasks; completing everything is not compulsory. Strength and floor-based exercises require readiness for that stage, not an automatic date after birth.
EquipmentStable chair, Wall; Light band or bottles only where specified; Mat if tolerated
View full workoutTen low-impact movement options for a stage agreed with your professional. Split the session and do only tolerated tasks; completing everything is not compulsory. Strength and floor-based exercises require readiness for that stage, not an automatic date after birth.
EquipmentStable chair, Wall; Light band or bottles only where specified; Mat if tolerated
View full workoutTen low-impact movement options for a stage agreed with your professional. Split the session and do only tolerated tasks; completing everything is not compulsory. Strength and floor-based exercises require readiness for that stage, not an automatic date after birth.
EquipmentStable chair, Wall; Light band or bottles only where specified; Mat if tolerated
View full workoutNine gentle movements for shoulders, back and ankles. Move without forcing and finish with comfortable walking. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentChair, Wall and Clear space
View full workoutSix small changes of position to move during a seated working day, without changing clothes or finding equipment. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentFirm chair, Wall and Space beside your desk
View full workoutControlled mobility for a break or before training. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentExercise mat and Wall
View full workoutA 25-minute walk divided into five easy-to-follow sections. Keep a conversational pace. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentComfortable shoes; Stable wall for supplementary exercises
View full workoutUse only firm supports, safe ground and a time without intense heat. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentFixed bench, Step and Dry floor; Stable wall for supplementary exercises
View full workoutSeven progressively active tasks to prepare legs, ankles, hips and movement before your sport. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentLevel space, Wall or fixed support
View full workoutGeneral supplementary work for runners; coordinate it with your weekly mileage. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentDumbbells, Step, Wall, Support and Exercise mat
View full workoutStrength and low-speed movement to complement team training. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentDumbbell, Fixed support and Clear space; Stable wall for supplementary exercises
View full workoutNine exercises to complement field work. Brief high-quality braking first, then challenging single-leg strength, posterior chain and trunk work. This is not a complete football training plan. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentAdjustable dumbbells, Stable support, Exercise mat and Clear 15 m straight route; Stable wall for supplementary exercises
View full workoutNine exercises with enough load for challenging strength work. Prioritises single-leg work, hinging and calves. Schedule around running load and recovery. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentAdjustable dumbbells, Rigid, stable step, Support and Exercise mat; Stable wall for supplementary exercises
View full workoutNine exercises: short jumping efforts with full recovery, followed by loaded leg and upper-body strength. For athletes who already control landings. Power comes first, before fatigue. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentAdjustable dumbbells, Stable support, Exercise mat and Dry, clear space; Stable wall for supplementary exercises
View full workoutFive cycling sections cover the warm-up, 15 continuous minutes at moderate intensity and the cool-down. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentStationary bicycle; Stable wall for supplementary exercises
View full workoutSix intervals of 3 challenging minutes and 2 easy minutes. Includes a 10-minute warm-up and 5-minute cool-down: 45 actual cycling minutes. For people accustomed to interval training.
EquipmentStable stationary bicycle with adjustable resistance
View full workoutGeneral routines for adults. If you have a health condition, an injury, are pregnant or have medical instructions, consult your professional before starting and ask for adaptations. Stop if you experience pain, dizziness or unusual breathlessness.
The routines in this library are free. If you need an assessment, individual planning and coaching, you can work with Sergio in Valencia or online.
