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Weekly workouts

Saved in this browser only. No accounts, no tracking. General guidance, not medical advice: stop if anything hurts.

Your equipment

Workouts only use what you tick, plus bodyweight exercises. Days you have already started keep their ticks; only exercises that need missing equipment are replaced.

Week and settings

Sound and vibration cues in the timer

Start a new week

Fresh exercises for every day with the same focus. Clears ticks.

Clear ticks

Keep this week’s exercises and clear all completion.

Reset everything

Restore the default week, equipment and exercise library.

How workouts are built

Cardio days use timed station formats inspired by F45: station rounds, pyramids, Tabata pairs, long-to-short intervals and racetrack laps.
Weights days use sets, reps and rest in straight sets, supersets and circuits, inspired by F45 resistance sessions and C3 Strong.
Exercises used on neighbouring days are avoided, and so are muscles trained the day before or after, where the library allows.
Times are estimates. Weights assume about 4 seconds per rep, plus set-up and rest.
Everything is saved in this browser. Nothing is sent anywhere.

Exercise library

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