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
Stand in a clear area to march on the spot or move slowly forward. Raise one knee comfortably, coordinating the opposite arm. Place the foot down with control and alternate in a steady rhythm.
What you train: Trains arm-leg coordination and balance while raising each knee.
Watch video1 × 5 gentle repetitions per side
Keep one elbow beside your body; place the other hand on its wrist. Bend the elbow towards your shoulder against gentle hand resistance. Straighten slowly against that resistance, then change arms.
What you train: Works the biceps against resistance provided by your other hand.
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 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.
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Train
2 × 8
What it trainsWorks the biceps against increasing elastic resistance.
Stand on the band's centre with both feet. Keep elbows at your sides, bend arms and return slowly without releasing the ends.
Technique cueStart with light tension and ensure the band is secure underfoot.
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Open the demonstration on its original page. Follow your app card's range, equipment and prescription.
Train
2 × 8
What it trainsWorks one biceps with thigh support to limit momentum.
Sit with legs apart and the back of your upper arm resting against your inner thigh. Bend the elbow and lower slowly; change sides.
Technique cueRest the arm on your thigh without digging the elbow into your knee.
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Demonstrates the variation with the stated equipment; follow the app's prescription and range.
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.
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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.
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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.
EquipmentMiniband, Chair, Cushion and Exercise mat; 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: 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 workout