AT HOME WORKOUT PLAN

GUIDED • CUSTOMIZABLE • OFFLINE

TODAY'S WORKOUT

Lower Body + Core

Use the preset plan or build your own routine from the 15 exercises below.

Quick workouts

This week

0workouts completed
0minutes trained

Walking goal

3–6 days per week • 30–60 minutes

Steady pace. The original plan suggests a 12 lb weighted vest for walks if appropriate for you.

Exercises

15 movements

Create Workout

0 selected

Weekly Plan

Your saved schedule
MON
Lower Body + Core
Your schedule is saved on this device.
TUE
Upper Body + Core
WED
Walk + Core
THU
Lower Body + Core
FRI
Upper Body + Core
SAT
Walk
SUN
Rest / Stretch / Mobility

Tips for best results

  • Stay consistent.
  • Progressively add reps or weight as movements become easier.
  • Use a calorie deficit with high-protein whole foods if weight loss is your goal.
  • Drink plenty of water and aim for 7–8 hours of sleep.
  • Warm up 5–10 minutes and move with control.
  • Stop an exercise if you feel sharp pain, dizziness, or unusual symptoms.

Original plan

Original at home workout plan

Progress

stored on this device
0total workouts
0total minutes

Body weight

track your trend
—LATEST
—CHANGE
0ENTRIES

Recent workouts

Workout 1 of 1
BEFORE YOU BEGIN

Workout Setup

Choose your sets, then give each set its own rep target. This supports straight sets or pyramids such as 15 → 10 → 5.

REPS FOR EACH SET
Example pyramid: Set 1 = 15, Set 2 = 10, Set 3 = 5.
9 exercises • 4 sets

Timed holds such as planks keep their time-based target instead of using the rep numbers.

LOWER BODY

Goblet Squat

10–15 reps
SET 1 OF 4
GUIDED SET
READY
Rep 1
Tap Start Guided Set. The Bell Gong and Ding are intentionally different so you can follow the movement without looking at your phone.
TEMPO

Form cue

REST TIME

Recover for the next set

60
✓

Workout complete!