Tap a body area to find exercises that work it, then add your favorites to a weekly routine.
01 / CHOOSE YOUR FOCUS
Where do you want to work?
Tap the front or back of the body. Select more than one area if you like.
FRONT
BACK
Body areas
02 / FIND IDEAS
Explore all exercises
43 ideas across the whole body.
SQUAT
Bodyweight squat
Quads · glutes
Stand with feet about shoulder width apart. Sit back and down, then press through your feet to stand.
Beginner friendlyBodyweight option
Calories by 5-rep increments+
Estimated active calories for Bodyweight squat
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
7 kcal
9 kcal
11 kcal
13 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Step one foot back, lower both knees with control, then drive through the front foot.
Beginner friendlyAlternative included
Calories by 5-rep increments+
Estimated active calories for Reverse lunge
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
7 kcal
9 kcal
11 kcal
13 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Adaptation: Need more support? Hold a wall or use a chair for balance.
BRIDGE
Glute bridge
Glutes · hamstrings
Lie on your back with knees bent. Squeeze your glutes to lift your hips, then lower slowly.
Beginner friendlyBodyweight option
Calories by 5-rep increments+
Estimated active calories for Glute bridge
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
3 kcal
5 kcal
6 kcal
8 kcal
9 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Rise onto the balls of your feet, pause at the top, and lower through a full range.
Beginner friendlyBodyweight option
Calories by 5-rep increments+
Estimated active calories for Calf raise
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
3 kcal
5 kcal
6 kcal
8 kcal
9 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Start in a firm plank. Lower your chest with control, then push the floor away.
Beginner friendlyAlternative included
Calories by 5-rep increments+
Estimated active calories for Push-up
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
5 kcal
7 kcal
9 kcal
11 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Adaptation: Need less load? Use an incline push-up against a sturdy counter.
PUSH
Incline push-up
Chest · shoulders
Place your hands on a stable raised surface and keep your body in one straight line as you press.
Beginner friendlyBodyweight option
Calories by 5-rep increments+
Estimated active calories for Incline push-up
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
5 kcal
7 kcal
9 kcal
11 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
From a hips-high position, bend your elbows to lower your head toward the floor, then press up.
Beginner friendlyAlternative included
Calories by 5-rep increments+
Estimated active calories for Pike push-up
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
5 kcal
7 kcal
9 kcal
11 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Adaptation: Need less load? Try a wall shoulder press with a smaller range.
PULL
Bent-over row
Upper back · biceps
Hinge at the hips, keep your back neutral, and pull the weights toward your ribs.
Beginner friendlyBodyweight option
Calories by 5-rep increments+
Estimated active calories for Bent-over row
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
5 kcal
7 kcal
9 kcal
11 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Hold a band at chest height and pull it apart while keeping your ribs down.
Beginner friendlyBodyweight option
Calories by 5-rep increments+
Estimated active calories for Band pull-apart
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
5 kcal
7 kcal
9 kcal
11 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Brace your midsection while slowly extending the opposite arm and leg without arching your back.
Beginner friendlyBodyweight option
Calories by 5-rep increments+
Estimated active calories for Dead bug
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
3 kcal
5 kcal
6 kcal
8 kcal
9 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Brace your abs, squeeze your glutes, and keep your body in a long steady line.
Beginner friendlyAlternative included
Calories by 5-rep increments+
Estimated active calories for Front plank
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
3 kcal
5 kcal
6 kcal
8 kcal
9 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Adaptation: Start from your knees and keep the same braced position.
CORE
Side plank
Obliques · hips
Stack your feet or use a knee variation, then lift your hips while keeping your torso steady.
Beginner friendlyAlternative included
Calories by 5-rep increments+
Estimated active calories for Side plank
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
3 kcal
5 kcal
6 kcal
8 kcal
9 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Adaptation: Use the bottom knee on the floor to reduce the load.
HINGE
Hip hinge
Glutes · hamstrings
Soften your knees, move your hips back while keeping your back neutral, then stand tall.
Beginner friendlyBodyweight option
Calories by 5-rep increments+
Estimated active calories for Hip hinge
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
7 kcal
9 kcal
11 kcal
13 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Keep the weights close as your hips travel back, then squeeze your glutes to stand.
Beginner friendlyDumbbells
Calories by 5-rep increments+
Estimated active calories for Romanian deadlift
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
7 kcal
9 kcal
11 kcal
13 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Adaptation: No weights? Practice a slow hip hinge with hands on your hips.
CARRY
Farmer carry
Grip · core · shoulders
Walk tall with weights at your sides, keeping your steps controlled and shoulders relaxed.
Beginner friendlyDumbbells
Calories by 5-rep increments+
Estimated active calories for Farmer carry
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
7 kcal
9 kcal
11 kcal
13 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
From a plank, alternate driving each knee forward while keeping your shoulders stacked over your hands.
Beginner friendlyAlternative included
Calories by 5-rep increments+
Estimated active calories for Mountain climber
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
4 kcal
7 kcal
11 kcal
14 kcal
18 kcal
22 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Adaptation: Low impact option: step one foot forward at a time instead of hopping.
SINGLE-LEG
Step-up
Quads · glutes
Place one foot on a stable step and drive through it to stand, then lower with control.
Beginner friendlyBodyweight option
Calories by 5-rep increments+
Estimated active calories for Step-up
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
7 kcal
9 kcal
11 kcal
13 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Lie on the floor with a weight in each hand. Lower elbows gently toward the floor, then press upward.
Beginner friendlyDumbbells
Calories by 5-rep increments+
Estimated active calories for Floor press
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
5 kcal
7 kcal
9 kcal
11 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
With light weights at your sides, raise your arms to shoulder height without shrugging, then lower slowly.
Beginner friendlyDumbbells
Calories by 5-rep increments+
Estimated active calories for Lateral raise
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
3 kcal
5 kcal
6 kcal
8 kcal
9 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Hold weights with palms facing inward. Keep elbows near your sides as you curl and lower with control.
Beginner friendlyDumbbells
Calories by 5-rep increments+
Estimated active calories for Hammer curl
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
3 kcal
5 kcal
6 kcal
8 kcal
9 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Use a wall for balance. Rise onto one foot, pause, and lower slowly before changing sides.
Beginner friendlyBodyweight option
Calories by 5-rep increments+
Estimated active calories for Single-leg calf raise
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
3 kcal
5 kcal
6 kcal
8 kcal
9 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Stand tall with a dumbbell in each hand and palms forward. Keep elbows close as you curl, pause, then lower slowly.
Beginner friendlyDumbbells
Calories by 5-rep increments+
Estimated active calories for Dumbbell curl
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
3 kcal
5 kcal
6 kcal
8 kcal
9 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Start with dumbbells at shoulder height. Brace your core, press overhead without leaning back, then lower with control.
Beginner friendlyDumbbells
Calories by 5-rep increments+
Estimated active calories for Military press
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
5 kcal
7 kcal
9 kcal
11 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Lie on a bench with dumbbells over your chest. Lower elbows toward the floor, then press the weights up without bouncing.
Beginner friendlyDumbbells
Calories by 5-rep increments+
Estimated active calories for Dumbbell bench press
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
5 kcal
7 kcal
9 kcal
11 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Hold one dumbbell close to your chest. Sit down between your hips, keep your chest tall, then drive through your feet to stand.
Beginner friendlyDumbbell
Calories by 5-rep increments+
Estimated active calories for Goblet squat
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
7 kcal
9 kcal
11 kcal
13 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Support one hand on a bench and keep your back flat. Pull the dumbbell toward your hip, pause, then lower it slowly.
Beginner friendlyDumbbell
Calories by 5-rep increments+
Estimated active calories for One-arm dumbbell row
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
5 kcal
7 kcal
9 kcal
11 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Hold dumbbells close to your thighs. Push your hips back with soft knees, then squeeze your glutes to stand tall.
Beginner friendlyDumbbells
Calories by 5-rep increments+
Estimated active calories for Dumbbell Romanian deadlift
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
7 kcal
9 kcal
11 kcal
13 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Rest the bar securely across your upper back. Brace, sit between your hips, then drive through the floor to stand.
Beginner friendlyBarbell
Calories by 5-rep increments+
Estimated active calories for Barbell back squat
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
7 kcal
9 kcal
11 kcal
13 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Hold the bar across your front shoulders with elbows high. Sit down between your feet, then stand while keeping your chest tall.
Beginner friendlyBarbell
Calories by 5-rep increments+
Estimated active calories for Barbell front squat
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
7 kcal
9 kcal
11 kcal
13 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Set your eyes under the bar, brace your feet, lower the bar to mid-chest, then press it back up in a controlled line.
Beginner friendlyBarbell
Calories by 5-rep increments+
Estimated active calories for Barbell bench press
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
5 kcal
7 kcal
9 kcal
11 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Start with the bar at your upper chest. Brace your ribs down, press overhead, then lower without leaning back.
Beginner friendlyBarbell
Calories by 5-rep increments+
Estimated active calories for Barbell overhead press
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
5 kcal
7 kcal
9 kcal
11 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Hinge with a flat back and soft knees. Pull the bar toward your lower ribs, pause, then lower it without rounding your spine.
Beginner friendlyBarbell
Calories by 5-rep increments+
Estimated active calories for Barbell row
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
5 kcal
7 kcal
9 kcal
11 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Stand with the bar over your mid-foot. Brace, push the floor away, keep the bar close, and stand tall without leaning back.
Beginner friendlyBarbell
Calories by 5-rep increments+
Estimated active calories for Barbell deadlift
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
7 kcal
9 kcal
11 kcal
13 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Set your upper back on a bench with the bar padded across your hips. Drive through your feet, squeeze at the top, and lower slowly.
Beginner friendlyBarbell
Calories by 5-rep increments+
Estimated active calories for Barbell hip thrust
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
3 kcal
5 kcal
6 kcal
8 kcal
9 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Stand tall with elbows close to your sides. Curl the bar without swinging, pause, then lower it all the way with control.
Beginner friendlyBarbell
Calories by 5-rep increments+
Estimated active calories for Barbell curl
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
3 kcal
5 kcal
6 kcal
8 kcal
9 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Grip the bar and brace your body. Pull your chest toward the bar, then lower until your arms are straight without dropping.
Beginner friendlyPull-up bar
Calories by 5-rep increments+
Estimated active calories for Pull-up
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
5 kcal
7 kcal
9 kcal
11 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Use an underhand grip. Pull your chin over the bar while keeping ribs down, then lower slowly to a full hang.
Beginner friendlyPull-up bar
Calories by 5-rep increments+
Estimated active calories for Chin-up
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
5 kcal
7 kcal
9 kcal
11 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Support yourself on parallel bars with shoulders down. Bend elbows to lower your body, then press through your hands to rise.
Beginner friendlyDip bars
Calories by 5-rep increments+
Estimated active calories for Parallel bar dip
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
5 kcal
7 kcal
9 kcal
11 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Place hands close under your chest. Keep your body straight as you lower, then press up while keeping elbows close.
Beginner friendlyBodyweight
Calories by 5-rep increments+
Estimated active calories for Diamond push-up
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
5 kcal
7 kcal
9 kcal
11 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Hang under a secure bar with body straight. Pull your chest toward the bar, squeeze your shoulder blades, then lower.
Beginner friendlyBodyweight
Calories by 5-rep increments+
Estimated active calories for Inverted row
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
5 kcal
7 kcal
9 kcal
11 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Hang from a bar without swinging. Curl your knees toward your chest, pause, then lower them slowly.
Beginner friendlyPull-up bar
Calories by 5-rep increments+
Estimated active calories for Hanging knee raise
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
3 kcal
5 kcal
6 kcal
8 kcal
9 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Balance on one leg with the other extended. Sit down under control, then drive through the standing foot to rise.
Beginner friendlyBodyweight
Calories by 5-rep increments+
Estimated active calories for Pistol squat
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
7 kcal
9 kcal
11 kcal
13 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Use a wall for safety. Stack shoulders over hands, brace your core, and hold a steady line without shrugging.
Beginner friendlyBodyweight
Calories by 5-rep increments+
Estimated active calories for Handstand hold
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
2 kcal
4 kcal
5 kcal
7 kcal
9 kcal
11 kcal
MET is the exercise intensity; height, age, and sex stay attached to your profile while weight scales the active-energy estimate. Rest periods, load, pace, and form change actual burn. Reference: Adult Compendium of Physical Activities ↗.
Use “Add to day” on any exercise to build your week. Saved in this browser.
0 planned0 kcal / week
Daily and weekly totals use a planning set of 3 × 10 reps per exercise at 170 lb. Adjust each exercise’s rep estimate above for a different pace or volume.
Monday
Rest
Use “Add to day” above
Tuesday
Rest
Use “Add to day” above
Wednesday
Rest
Use “Add to day” above
Thursday
Rest
Use “Add to day” above
Friday
Rest
Use “Add to day” above
Saturday
Rest
Use “Add to day” above
Sunday
Rest
Use “Add to day” above
04 / TRACK YOUR SESSION
Estimate calories burned
Choose an exercise, enter your weight, and set the time.
202 kcal
Estimate based on a 5 MET intensity for squat work. MET describes exercise intensity; your saved profile supplies the personalized body context. Actual burn varies with pace, rest, fitness, and form.
