Build a Workout. Load the Player.
Use this guide to pick or build a workout, review form, and load it into the Workout Player so you can train step by step.
Fastest way to start
Choose a prepared workout
Start with Free Workouts if you want the fastest path. Pick your level and body part, then open the workout preview.
Review the exercise list
Look at the exercise graphics, sets, reps, and coach cues before starting. Tap exercise guides when you need form help.
Start the Workout Player
Press Start Workout or play it in the Workout Player. Follow the exercises, timers, reps, and rest periods in order.
Train with control
Use clean form. Stop or modify if pain changes your movement. The goal is productive training, not reckless intensity.
Finish with Recovery Room
When the workout is complete, use the Recovery Room prompt to cool down, breathe down, hydrate, and start recovery.
Building your own workout
Use the Plan page
Open Plan and choose a simple structure: full body, upper body, lower body, cardio, mobility, or technique.
Keep it simple
Most users need 4–7 movements, clear sets/reps, and a realistic time limit. More exercises does not always mean a better workout.