8 ready-to-run workouts
Workouts.
Single-session routines you can run start to finish today — each is structured into blocks with exact sets, reps, and rest, and links to every exercise.
Single workouts are great for variety. For real progress, follow a multi-week program or build a personalized plan.
General fitnessBeginnerFull-Body Express
Pressed for time? Six movements, every major muscle, done in twenty minutes.
20 min8 exercisesOpen workout
Build muscleAdvancedChest Blaster
Press and fly the chest from every angle for a deep, complete pump.
40 min6 exercisesOpen workout
Build muscleIntermediateBack Attack
Rows for thickness, pulldowns for width — a complete back in one session.
40 min6 exercisesOpen workout
Build muscleIntermediateShoulder Sculptor
Press overhead, then raise from every angle for round, capped delts.
35 min5 exercisesOpen workout
Build muscleIntermediateArm Day Pump
Supersetting biceps and triceps for the fastest arm pump you'll get at home.
30 min6 exercisesOpen workout
Build muscleAdvancedLeg Builder
Squats, lunges and curls that prove bands can build serious lower-body strength.
45 min6 exercisesOpen workout
Shape & toneIntermediatePeachy Booty
A glute-focused session that loads the hips hardest exactly where it matters.
30 min6 exercisesOpen workout
StrengthIntermediateUpper-Body Power
One session, every upper-body muscle — push, pull and finish strong.
40 min6 exercisesOpen workout