Workout library
Train smarter.
Get stronger.
Beginner to advanced, home or gym, twelve minutes to a full split. Every workout is written to survive a shift week.
- BEGINNER·GYM·45 MIN
Full Body Foundation
Three big movements, three times a week. Where every transformation starts.
- STRENGTH
- FULL BODY
- BEGINNER·HOME·20 MIN
Post Night Shift Reset
Low-intensity movement for the morning after a 12-hour night. Blood flow, not PBs.
- SHORT WORKOUTS
- SHIFT-FRIENDLY
- CARDIO
- INTERMEDIATE·GYM·60 MIN
Upper Body Builder
Press, pull, repeat. Half of a four-day upper/lower split.
- STRENGTH
- INTERMEDIATE·GYM·60 MIN
Lower Body Builder
Squat pattern, hinge pattern, single-leg work and carries.
- STRENGTH
- INTERMEDIATE·HOME·12 MIN
12-Minute Station EMOM
For the gap between jobs. Every minute on the minute, four moves, no kit.
- SHORT WORKOUTS
- SHIFT-FRIENDLY
- CARDIO
- FULL BODY
- BEGINNER·HOME·35 MIN
Home Dumbbell Full Body
One pair of dumbbells, every muscle group, 35 minutes.
- STRENGTH
- FULL BODY
- SHIFT-FRIENDLY
- BEGINNER·HOME·40 MIN
Zone 2 Walk & Talk
Conversational-pace cardio you can do before a shift without needing a shower.
- CARDIO
- SHIFT-FRIENDLY
- ADVANCED·GYM·75 MIN
Push / Pull / Legs (Advanced)
Six-day frequency with a built-in deload. For people with sleep and recovery dialled in.
- STRENGTH
- ADVANCED·HOME·20 MIN
20-Minute Kettlebell Burner
Swings, cleans and presses. Strength and cardio in one bell.
- SHORT WORKOUTS
- CARDIO
- STRENGTH
- FULL BODY
- SHIFT-FRIENDLY