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Standard Workouts

157 Standard workouts you can do completely hands-free. Prop up your phone and its camera counts every rep of each Standard session automatically — the camera-tracked way to train without a clicker or a watch.

Glute and Hamstring Firestorm

15-18 min · Intermediate

LegsGlutesHamstrings

Core Integration RFT

21-24 min · Intermediate

CoreGlutesHamstrings

Posture Restoration Ladder

17-20 min · Beginner

Upper BackPostureHamstrings

Posture Restoration Protocol

14-17 min · Intermediate

Upper BackShouldersGlutes

Full Body Synergy Chipper

16-19 min · Beginner

Full BodyCoreBack

Posterior Chain Engine

19-21 min · Intermediate

Lower BackHamstringsGlutes

Postural Alignment Chipper

17-20 min · Beginner

Upper BackMobilityLegs

Push Power Accumulator

15-18 min · Intermediate

ChestTricepsShoulders

Glute and Leg Gauntlet

15-18 min · Intermediate

LegsGlutesHamstrings

Posterior Chain Precision

13-16 min · Beginner

Lower BackHamstringsGlutes

Shoulder and Arm Sculptor

15-18 min · Intermediate

ShouldersTricepsArms

The Cardiovascular Gauntlet

18-21 min · Intermediate

CardioLegsFull Body

Pull Focus Synergy

22-25 min · Advanced

BackBicepsShoulders

Back and Bicep Power Pull

24-27 min · Intermediate

BackBicepsHamstrings

Full Body Kinetic Ladder

14-17 min · Intermediate

Full BodyChestCore

Glute and Hamstring Kinetic Chain

9-12 min · Intermediate

LegsGlutesHamstrings

Postural Alignment Protocol

22-25 min · Beginner

Upper BackMobilityLegs

Pull-Focus Power Chipper

14-17 min · Beginner

BackBicepsHamstrings

Shoulder & Arm Armor

22-25 min · Intermediate

ShouldersArmsTriceps

Back and Biceps Pull-Focus RFT

27-30 min · Intermediate

BackBicepsShoulders

Glute and Hamstring Gauntlet

21-24 min · Intermediate

LegsGlutesHamstrings

Back and Biceps Pull-Focus RFT

20-23 min · Advanced

BackBicepsCardio

Lower Body Power Matrix

19-22 min · Intermediate

LegsGlutesHamstrings

Full Body Flow & Burn

9-12 min · Intermediate

Full BodyLegsBack

Back & Biceps Beast Mode

25-28 min · Intermediate

BackBicepsHamstrings

Full Body Furnace

31-34 min · Intermediate

Full BodyLegsBack

Shoulder & Arm Annihilator

27-30 min · Intermediate

ShouldersBicepsTriceps

Cardio Fury Ladder

22-25 min · Beginner

CardioFull Body

Core Stability Circuit

17-20 min · Beginner

CoreAbsLegs

Full Body Forge

16-18 min · Intermediate

Full BodyCardioLegs

Pull Day Ascendancy

12-15 min · Intermediate

BackBicepsShoulders

Core Crusher Chipper

15-18 min · Beginner

CoreAbsChest

Cardio Conqueror Couplet

14-16 min · Intermediate

CardioLegsFull Body

Core Ignition Circuit

18-21 min · Beginner

CoreAbsCardio

Shoulder Sculpt & Arm Annihilator

12-15 min · Intermediate

ShouldersBicepsTriceps

Shoulder & Arm Annihilation

7-10 min · Intermediate

ShouldersBicepsTriceps

Back & Biceps Blitz

25-27 min · Intermediate

BackBiceps

Quad Dominance Crusher

13-16 min · Intermediate

LegsGlutesHamstrings

The Unbroken Pull

19-22 min · Intermediate

BackBicepsHamstrings

Quad Dominator Chipper

14-17 min · Beginner

LegsGlutesHamstrings

Core Crusher Ladder

18-21 min · Beginner

CoreAbsGlutes

The Full Body Cascade

17-20 min · Intermediate

Full BodyCardioLegs

The Posterior Chain Crusher

25-28 min · Intermediate

GlutesHamstringsLower Back

Arm & Shoulder Annihilation

9-12 min · Intermediate

ShouldersBicepsTriceps

The Spinal Stronghold

16-19 min · Intermediate

CoreUpper BackGlutes

The Upper Back Unwind

12-15 min · Beginner

MobilityPostureUpper Back

The Leg Day Dynamo

17-20 min · Beginner

LegsGlutesHamstrings

Upper Back & Core Stabilizer

15-18 min · Intermediate

Upper BackCorePosture

The Hamstring Hammer

11-14 min · Intermediate

HamstringsGlutesQuads

Posture Power Protocol

14-17 min · Beginner

Upper BackPosterior ChainShoulders

The Saturday Sledgehammer

18-22 min · Intermediate

LegsGlutesCore

The Quad & Core Crusher

15-18 min · Intermediate

LegsGlutesCore

The Spring Core Crusher

20-25 min · Intermediate

Full BodyCoreLegs

The Spring Six-Pack Sprint

19-22 min · Advanced

Full BodyCoreLegs

The Friday Flow

16-19 min · Beginner

LegsGlutesHamstrings

The Spring Balance Blast

21-24 min · Beginner

HamstringsGlutesChest

The Monday Momentum Mix

16-19 min · Beginner

Full BodyLegsChest

The Spring Surge Stack

20-22 min · Intermediate

LegsHamstringsGlutes

The Spring Ascent

20-23 min · Intermediate

Full BodyCardioLegs

The Spring Core Crusher

15-20 min · Intermediate

CoreCardio

The Spring Six-Pack Sprint

15-18 min · Intermediate

LegsChestCardio

The April Ascender

18-21 min · Beginner

Full BodyLegsChest

Ascending Power Circuit

12-18 min · Intermediate

Full BodyLegsShoulders

Spring Equinox Power Circuit

11-14 min · Intermediate

Full BodyLegsBack

Spring Momentum Circuit

18 min · Intermediate

Full BodyLegsChest

The Triple Threat Gauntlet

18-22 min · Intermediate

HamstringsGlutesBack

The Spring Loaded Circuit

18 min · Intermediate

Full BodyLegsShoulders

The Unbroken Chain

20-25 min · Intermediate

LegsChestCardio

The Triple Threat Combo

13-15 min · Intermediate

Full BodyHamstringsGlutes

The Ascending Core Crusher

19-22 min · Beginner

CoreAbsObliques

The Spring Surge

18 min · Intermediate

LegsGlutesHamstrings

The Kinetic Cascade

15-20 min · Intermediate

LegsGlutesHamstrings

The Ascent & Descent

22-25 min · Intermediate

Full BodyCardioChest

The Tri-Force Challenge

13-16 min · Intermediate

LegsHamstringsGlutes

The Momentum Maker

15-20 min · Intermediate

LegsChestBack

The Spring Forward Sprint

15-20 min · Intermediate

Full BodyCardioLegs

The Steadfast Ladder

15-20 min · Intermediate

LegsFull BodyShoulders

The Vertical Ascent

15-20 min · Intermediate

Full BodyLegsShoulders

The Kinetic Cascade

19-22 min · Intermediate

LegsGlutesHamstrings

The Leg and Core Crusher

15-20 min · Intermediate

LegsGlutesCore

The Kinetic Kilter

21-24 min · Intermediate

Full BodyLegsChest

The Triple Threat Chipper

21-24 min · Intermediate

Full BodyLegsChest

The Unseen Grind

18-22 min · Intermediate

HamstringsGlutesChest

The Midweek Mayhem

15-20 min · Intermediate

LegsHamstringsGlutes

The Lateral Leg & Core Crusher

15-20 min · Intermediate

LegsGlutesCore

The Lateral Leg & Core Crusher

18-22 min · Intermediate

LegsGlutesHamstrings

The Elevation Circuit

14-17 min · Beginner

Full BodyCardioLegs

The Midweek Grind

29-32 min · Intermediate

Full BodyLegsChest

The Unyielding Ascent

15-18 min · Intermediate

CardioLegsChest

The Spring Loaded Squat & Press

17-20 min · Intermediate

LegsShouldersHamstrings

The Unstoppable Circuit

17-20 min · Intermediate

LegsHamstringsGlutes

The Repetition Rally

15-20 min · Intermediate

LegsHamstringsGlutes

The Steadfast Circuit

18 min · Intermediate

LegsGlutesHamstrings

The Lateral Surge Circuit

15-18 min · Intermediate

LegsGlutesCore

The Iron Lung Ladder

15-18 min · Intermediate

Full BodyLegsHamstrings

The Resolute RFT

20-25 min · Intermediate

LegsHamstringsGlutes

The Unseen Gauntlet

13-16 min · Intermediate

Full BodyLegsBack

The Sentinel's Circuit

15-20 min · Intermediate

LegsChestHamstrings

The Unburdened Ascent

15-18 min · Intermediate

Full BodyShouldersCardio

The Unwavering Core

16-20 min · Intermediate

LegsHamstringsGlutes

The Steadfast Circuit

18-22 min · Intermediate

LegsBackChest

The Steadfast Surge

16-19 min · Intermediate

Full BodyLegsChest

The Steadfast Shifter

11-14 min · Intermediate

LegsChestBack

The Ascending Storm

15-20 min · Intermediate

LegsFull BodyCardio

The Steadfast Sprint-Lift

15-20 min · Intermediate

Full BodyLegsBack

The Steadfast Circuit

20-25 min · Intermediate

HamstringsGlutesCore

The Unstoppable Force

20-25 min · Intermediate

LegsChestBack

The Unconventional Chipper

12-15 min · Intermediate

ChestBackLegs

The Powerhouse Circuit

11-14 min · Beginner

ShouldersBackLegs

The Ascending Power Circuit

20-22 min · Intermediate

LegsBackShoulders

The Dynamic Duo Split

17-20 min · Intermediate

ChestBackLegs

The Mid-Week Leg & Core Dominator

13-16 min · Intermediate

LegsGlutesHamstrings

The Quad & Core Crusher

10-13 min · Intermediate

LegsGlutesHamstrings

The Momentum Builder

20-25 min · Intermediate

LegsGlutesHamstrings

The Friday Finisher

15-20 min · Intermediate

Full BodyLegsChest

The Midweek Triad

21-24 min · Beginner

Full BodyCardioLegs

The Jan Fourth Fuel

15-20 min · Intermediate

LegsGlutesHamstrings

The Saturday Smasher

19-22 min · Intermediate

LegsHamstringsGlutes

New Year's Resolution Roar

17-20 min · Intermediate

LegsGlutesHamstrings

Winter's Pace Pyramid

21-24 min · Intermediate

Full BodyLegsHamstrings

The December Decimation

20-23 min · Intermediate

Full BodyLegsShoulders

Winter's Decathlon

20-25 min · Intermediate

Full BodyLegsChest

Christmas Day Gauntlet

17-20 min · Intermediate

Full BodyLegsChest

The Winter's Ascent Ladder

13-16 min · Intermediate

LegsChestCore

The Winter's Steady March

15-18 min · Intermediate

Full BodyLegsChest

The Winter Wallbreaker

18-21 min · Intermediate

LegsGlutesHamstrings

The December Dual Threat

18-22 min · Intermediate

HamstringsGlutesChest

The December Decathlon - Round 5

15-20 min · Intermediate

LegsHamstringsGlutes

The Mid-December Crusher

20-23 min · Beginner

Full BodyLegsChest

The Winter's Pace Setter

18 min · Intermediate

Full BodyLegsHamstrings

The December Dynamic Circuit

20 min · Intermediate

Full BodyLegsChest

The Winter's Grip Gauntlet

12-18 min · Intermediate

Full BodyCardioLegs

The December Downpour

15-18 min · Intermediate

Full BodyLegsCardio

The Winter Solstice Sprint

14-17 min · Beginner

Full BodyLegsShoulders

The December Decathlon

15-18 min · Advanced

Full BodyLegsBack

The Saturday Stamina Challenge

17-20 min · Advanced

LegsGlutesHamstrings

The Friday Finisher

15-18 min · Intermediate

Full BodyLegsChest

The Midweek Mountain Climb

30-33 min · Intermediate

Full BodyLegsCardio

The Monday Momentum Mixer

18-22 min · Intermediate

LegsShouldersBack

The Saturday Smasher

15-20 min · Intermediate

Full BodyLegsHamstrings

The Midweek Momentum

17-20 min · Intermediate

LegsHamstringsBack

The Mid-Week Maverick

18-22 min · Intermediate

LegsHamstringsGlutes

The Sunday Squeeze

21-24 min · Beginner

LegsGlutesHamstrings

The Friday Foundation Finisher

20-23 min · Beginner

LegsHamstringsGlutes

The Mid-Week Mover

15-18 min · Beginner

Full BodyLegsChest

The November Gauntlet

18 min · Intermediate

LegsHamstringsShoulders

Bodyweight Blitz

19-22 min · Beginner

Full BodyLegsChest

Dumbbell & Bodyweight Chipper

20-25 min · Intermediate

Full BodyLegsBack

Bodyweight Pyramid Power

21-24 min · Beginner

ChestLegsCore

Dumbbell & Bodyweight RFT

15-20 min · Intermediate

ShouldersLegsChest

Bodyweight Blitzkrieg

16-19 min · Intermediate

Full BodyCardio

Dumbbell & Bodyweight Burn

20-25 min · Intermediate

BackLegsChest

Dumbbell Density

15-18 min · Beginner

ShouldersBackChest

Leg Day Ladder

15-20 min · Intermediate

LegsGlutesCore

Upper Body Ascend

19-22 min · Beginner

ChestBackTriceps

Dumbbell Dynasty

16-19 min · Beginner

ShouldersBicepsBack

Descending Ladder Power

18-21 min · Beginner

ShouldersLegsGlutes

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