Main 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.
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
Lie on your side with knees bent and arms in front. Open the upper arm backwards with a gentle rotation of your chest. Close the arm slowly; complete both sides.
What you train: Trains upper-back rotation while your pelvis remains supported.
Watch video1 × 6 gentle repetitions
Place your hands on the wall at chest height and step slightly back. Bend your elbows to bring your chest towards the wall, keeping your body aligned. Push away to straighten your arms and return.
What you train: Strengthens the chest, triceps and shoulders with less load than floor push-ups.
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 trainsStrengthens the chest and triceps; the floor limits how far you lower.
Lie with your knees bent and hold the dumbbells. Press them above your chest, then lower until your arms gently touch the floor.
Technique cueChoose weights you can get into and out of position safely.
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 chest and triceps with the floor limiting depth.
Lie with knees bent and dumbbells together over your chest. Lower until your upper arms lightly touch the floor, then press vertically.
Technique cueKeep the dumbbells touching without excessive squeezing.
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Follow your app card's equipment, range and prescription.
Train
2 × 8
What it trainsWorks chest and triceps with less load than a full push-up.
Rest on hands and knees with a straight line from knees to head. Bend elbows to lower your chest, then push back.
Technique cueLower chest and hips together with comfortable elbow positioning.
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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 trainsStrengthens the chest and triceps while training trunk control during pushing.
Place your hands on a fixed, sturdy surface. Lower your chest towards it, then push up while keeping your body aligned.
Technique cueKeep your head, trunk and hips aligned throughout.
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 × 6
What it trainsTrains shoulder-blade control as the chest approaches and leaves the wall.
Place hands on a wall at shoulder height. With elbows straight, let the chest move slightly closer, then push away to spread your shoulder blades.
Technique cueMove your shoulder blades with straight arms and a stable waist.
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Open the demonstration on its original 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 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.
Additional exercise
1 × 6
What it trainsTrains coordinated shoulder and shoulder-blade movement while raising the arms.
Stand facing a wall and rest your hands or forearms on it at a comfortable height. Gently slide them upwards and back down without forcing your shoulders.
Technique cueKeep ribs above your pelvis; you do not need to reach the highest point.
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:
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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