Templates
Home workout plans
All movement templates from the app in one place: bodyweight and dumbbell workouts, short warm-up and stretching flows, and plans for running, yoga and your training week. You can adapt every template in the app.
- Movement that fits right nowA short round without equipment, at your pace.
- Get ready for a walkFrom thinking about going out to reaching the door.
- Easy morning stretchingA few gentle movements, seated if you prefer.
- After exercisePut things away and finish the transition.
- Full-body dumbbell workout at homeA simple full-body training plan with two dumbbells.
- Full-body workout without equipmentA training plan using only your own body weight, no equipment needed.
- Back and mobility in 10 minutesCalm exercises for your back, hips and shoulders, for example after sitting for a long time.
- Start running with walk-run intervalsA beginner plan that alternates brisk walking with easy running.
- Gentle evening yogaSlow poses and calm breathing to close the day.
- Warming up before trainingA short sequence that prepares your body and joints for training.
- Cooling down and stretching after trainingLet your breathing settle and loosen the muscles you used.
- Planning your training weekSet training days, sessions and rest days for the coming week.
- Starting a workout when motivation is lowGet into training with a very small first step and no pressure.
- Gym bagEverything for a gym session before you head out.
- Home workout equipmentSet out space and equipment so a home workout can start quickly.