Main 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.
Read the workout without signing up. The app adds a timer, set logging and access to your activity.
Duration is approximate. Prepare your equipment and take the indicated rests; needing more rest can make the workout longer.
Start with this gentle preparation before your working sets. The listed duration includes the warm-up.
60–90 s at a comfortable pace
Sit upright on a firm chair with both feet grounded. Lift one knee a few centimetres without leaning back. Lower the foot and alternate at a comfortable rhythm.
What you train: Activates the legs and trains coordination from a stable seated position.
Watch video1 × 5 gentle repetitions per side
Sit upright with feet grounded and arms crossed over your chest. Gently rotate your chest to one side without moving your pelvis. Return to the centre with control and turn the other way.
What you train: Trains upper-back mobility from a stable seated position.
Watch video1 × 6 gentle repetitions
Sit or stand, shoulders relaxed, looking forward with chin at a natural height. Slowly turn your head comfortably to one side without moving your trunk. Return to centre and turn the other way without circling.
What you train: Trains controlled neck rotation within a comfortable range.
Watch videoAdditional exercise
1 × 6
What it trainsMobilises hands and wrists before gripping or weight-bearing exercises.
Relax your arms, open and close hands, and make small, comfortable wrist circles in both directions.
Technique cueKeep movement gentle without forcing end ranges.
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Use your card's small, comfortable circles without forcing the range.
Additional exercise
1 × 6
What it trainsGently mobilises the shoulders and shoulder blades before activity.
Sitting or standing, let your arms relax. Make small, slow circles with your shoulders backwards, then forwards.
Technique cueKeep your head still and breathe naturally.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Train
2 × 8
What it trainsWorks the biceps against resistance provided by your other hand.
Place the opposite hand on the working arm's wrist. Bend the elbow against gradually applied hand resistance; resist the descent too, then change sides.
Technique cueAdjust pressure for smooth, continuous movement.
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Follow your app card's equipment, range and prescription.
Train
2 × 8
What it trainsStrengthens the muscles that bend the elbow, especially the biceps.
With your elbows close to your body, bend both arms and lower slowly. Keep your shoulders relaxed.
Technique cueKeep your upper arms beside your trunk; move through the elbows.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
The video uses dumbbells; you may also use two tightly closed bottles of equal weight.
Train
2 × 8
What it trainsWorks elbow flexors and grip with palms facing each other.
Hold the weights with palms facing each other. Bend elbows without moving shoulders and lower over two seconds.
Technique cueKeep wrists straight and grip direction unchanged.
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Demonstrates the variation with the stated equipment; follow the app's prescription and range.
Train
2 × 8
What it trainsWorks the biceps while sitting helps limit body swing.
Sit with feet grounded and arms at your sides. Bend elbows to raise dumbbells, then lower with control.
Technique cueKeep the trunk still; only forearms move.
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The original page includes written instructions in Spanish. Open the demonstration on that page. Follow your app card's range, equipment and prescription.
Additional exercise
1 × 6
What it trainsPractises drawing shoulder blades together with relaxed neck and shoulders.
Sit with feet grounded, gently draw shoulder blades together for three seconds, then relax.
Technique cueUse a small movement without maximum squeezing.
Public page, title and variation instructions checked; VideoPlayer.videoUrl is non-null in the original HTML. Full playback and audio not observed.
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The original page includes written instructions in Spanish. Open the demonstration on that page. Follow your app card's range, equipment and prescription.
Additional exercise
1 × 6
What it trainsTrains grip strength and alternating hand pressure and relaxation.
Roll up a towel and squeeze moderately for three seconds. Release fully and alternate hands.
Technique cueFully relax between squeezes; do not seek maximum force.
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Follow your card's moderate pressure and 3-second hold; this demonstration does not require wringing the towel.
Additional exercise
1 × 6
What it trainsTrains control of palm-up and palm-down forearm rotation.
Keep your bent elbow beside your body and slowly turn your palm up and down without moving your shoulder.
Technique cueHold the bottle near its centre to keep the weight close.
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The demonstration uses a dumbbell; the app card proposes a light bottle. Avoid a long lever.
Additional exercise
1 × 6
What it trainsTrains shoulder movement and arm coordination without added load.
Sitting or standing, gently open your arms at a comfortable height, then bring them back together in front. Keep your shoulders relaxed and torso stable.
Technique cueRelax your shoulders; your hands do not need to go behind your body.
Official page, instructions and playback progressing to 44 seconds checked. Audio unverified.
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The demonstration opens arms from the lap and returns while exhaling. This supports the card as a variation; keep the range comfortable without forcing your back.
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Walk slowly and breathe comfortably for 2–3 minutes. Allow at least one recovery day before repeating hard strength work for the same muscle group.
Open workout in the app →General 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.
Main 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: 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: 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 workout