A 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.
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
Choose a clear, safe area and start walking at a comfortable pace. Take regular steps with your arms moving naturally. Keep a pace that allows conversation and slow down to finish.
What you train: Warms up the body and trains arm-leg coordination while walking.
Watch video1 × 5 gentle repetitions per side
Stand beside a firm support and hold it for stability. Move one leg slightly back without leaning your trunk. Return with control and complete the other side.
What you train: Strengthens the glutes through hip extension with a still trunk.
Watch video1 × 6 gentle repetitions
Stand beside a firm support with weight shared between both feet. Slowly raise both heels without shifting forward. Lower with control until your whole feet are grounded.
What you train: Strengthens the calves and trains ankle control when rising onto your toes.
Watch video2 × 8–10
What it trainsWorks the quadriceps and glutes with your back supported.
With your back supported and your whole feet on the platform, press until your legs are extended without snapping your knees straight. Return slowly, only as far as you can keep your pelvis supported.
Technique cueKeep knees pointing in the same direction as your feet.
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Movement guide. Follow your session's sets, tempo and rest; video audio has not been checked.
2 × 8–10
What it trainsWorks the back and arms with a guided horizontal pull.
Sit with feet supported and trunk stable. Pull the handles towards your body, moving your elbows back. Extend your arms again with control, without using trunk momentum to move the weight.
Technique cueSet the machine so you can reach handles without losing posture.
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Movement guide. Follow your session's sets, tempo and rest; video audio has not been checked.
2 × 10–12
What it trainsWorks the chest by bringing the arms together.
With your back against the backrest and elbows slightly bent, bring the handles together in front of your chest. Return through a comfortable opening range, without taking your arms behind your torso.
Technique cueMove the arms in an arc without shrugging.
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Movement guide. Follow your session's sets, tempo and rest; video audio has not been checked.
2 × 10–12
What it trainsWorks the quadriceps against the machine's resistance.
Sit with your torso supported and straighten both knees to lift the roller. Finish without snapping your knees into a locked position, then lower with control to the start.
Technique cueMove through your knees while your hips stay on the seat.
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Movement guide. Follow your session's sets, tempo and rest; video audio has not been checked.
2 × 10–12
What it trainsWorks the biceps with continuous cable resistance.
Stand facing the cable machine and bend your elbows to bring the handle towards your shoulders. Lower slowly, keeping your upper arms beside your body and torso stable.
Technique cueKeep wrists straight and trunk still.
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Movement guide. Follow your session's sets, tempo and rest; video audio has not been checked.
2 × 10–12
What it trainsWorks the triceps against cable resistance.
With your elbows close to your body, push the bar towards your thighs by straightening your elbows. Return without moving your upper arms forwards or leaning your weight onto the bar.
Technique cueKeep elbows in place; only your forearms move.
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Movement guide. Follow your session's sets, tempo and rest; video audio has not been checked.
2 × 12–15
What it trainsWorks the outer hip muscles by moving the legs apart.
Sit with support and move your knees apart, pressing the pads outwards. Return slowly without letting the weight plates strike each other.
Technique cueStop opening where your pelvis can stay still.
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Movement guide. Follow your session's sets, tempo and rest; video audio has not been checked.
Additional exercise
1 × 5
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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Additional exercise
1 × 5
What it trainsTrains ankle mobility with the foot grounded.
With your foot planted near a wall, move your knee forwards without lifting your heel. Return and repeat.
Technique cueStay within a comfortable range; your knee need not touch the wall.
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:
Walk gently for 2–3 minutes and record load, reps and how you felt. Stop if a set causes pain or dizziness. Duration includes preparation and rest; do not shorten breaks to finish sooner.
Complete the top of the rep range with stable technique and 3 reps in reserve in two sessions. Then add only the smallest increment and return to the lower end. Keep the load if that increase is too large.
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.
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 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: 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 workout