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Workout library

Workouts by training area

Explore the main areas of workout training — strength, core, cardio, home sessions and recovery — with the equipment and movements shown in each.

Trainer kneeling to hold a woman’s feet as she performs a weighted sit-up in a gym
Cast-iron weight plates, spin-lock collars and a dumbbell handle on the ground
Woman holding a pair of dumbbells in front of her chest
Area 01

Strength

Strength & free-weight training

Free weights are the backbone of most strength workouts. Loadable dumbbell handles let you add or remove plates, while fixed dumbbells are ready to pick up and go.

  • Plate-loaded dumbbellsIron plates secured with spin-lock collars so the load can be adjusted.
  • Fixed rubber dumbbellsHeld in pairs for upper-body movements like the one pictured.
  • Grip & setupCheck collars are tight and your grip is secure before every set.
Woman leaning back and rotating a small blue kettlebell during a seated core exercise
Area 02

Core

Core training on the floor

Core work often happens close to the ground. The movements featured here use a kettlebell or a weight plate to add resistance to familiar floor exercises.

  • Seated kettlebell twistSit tall, lean back slightly and rotate the kettlebell from one side to the other.
  • Weighted sit-upHold a plate at the chest while a partner anchors your feet on the mat.
  • Partner supportA training partner can steady your feet and keep an eye on your form.

Cardio

Cardio machine training

Three cardio machines appear throughout our training content. Each offers a different way to keep moving steadily through a session.

Man and woman running on curved non-motorised treadmills

Curved treadmill

A manual, non-motorised treadmill where your own stride drives the belt.

Focused man gripping the handlebars of an indoor exercise bike

Indoor bike

A stationary bike for seated riding, with handlebars for a steady upper-body position.

Foot in a black trainer resting on the pedal of an elliptical machine

Elliptical trainer

Foot pedals move in a smooth oval path, with moving handles for the arms.

Pair of purple dumbbells, blue exercise mat and white water bottle on a wooden floor
Area 04

Home

Home workout essentials

You don’t need a full gym to train. A small, simple kit can support a wide range of movements in your living room.

  • Exercise matA cushioned surface for floor and core work.
  • Light dumbbellsCompact weights that are easy to store.
  • Water bottleKeep it within reach during every session.
Woman and man sitting on a dark gym floor between sets, smiling, with slam balls nearby
Area 05

Recovery

Rest & reset between sets

The pauses in a workout are part of the workout. Taking a moment on the floor between efforts gives you time to breathe, reset and talk through the next round with a training partner.

  • Pause with purposeUse rest periods to check your setup for the next exercise.
  • Train togetherA partner keeps sessions social and on track.

Bodyweight

Bodyweight lunge in motion

No equipment needed. Watch the full lunge movement filmed in our studio setting.

Ask us a question

Train within your limits

The workout content on this website is general information only and is not medical advice. If you have any health condition, injury or concern, speak with a qualified health professional before starting a new exercise routine, and stop any movement that causes pain or discomfort.