Guided Workout Library
Choose a routine to start and log completions automatically to your tracker
Morning Wakeup Flow
Gentle stretches and poses to align your spine, open your chest, and wake up your nervous system.
De-stress & Recharge
Deep restorative stretching designed to relieve muscle tension, lower heart rate, and clear mental stress.
Surya Namaskar Basics
Six slow rounds of the classic sun salutation with cues for breath and alignment.
Power Surya Namaskar
Twelve continuous rounds at a strong pace — a full-body practice that doubles as cardio.
Bedtime Wind-down
Slow floor-based sequence that signals your nervous system it's time to sleep.
Hip Opener Flow
For desk workers: releases tight hips and lower back with long, patient holds.
Yoga for Core
Boat pose variations and plank flows that build deep core strength without crunches.
Focus & Balance
Standing balance series that trains stability and quiet concentration.
Full-Body Vinyasa
A flowing 35-minute vinyasa linking breath to movement — strength, sweat and stretch in one.
Pranayama & Meditation
Seated breathwork session: box breathing, kapalbhati and a guided body scan.
Gentle Flow for Beginners
Soft, supported movements with no complex transitions — the friendliest first class.
Athlete's Recovery Yoga
Post-training release for runners and gym-goers: hamstrings, quads, calves and shoulders.
Office Chair Yoga
Ten minutes at your desk — neck, shoulders, wrists and lower back, no mat needed.
Intermediate Peak: Crow Pose
A progressive flow building wrist, core and shoulder strength toward your first arm balance.
Digestive Health Flow
Twists and gentle compressions that support digestion — nice after a heavy festive meal.
Heart-opening Backbends
Counter the day's slouch: bridge, camel and supported fish with careful progressions.
Weekend Long Practice
The full arc: salutations, standing strength, balance, backbends, hips and a long Savasana.
Full-Body Dumbbell Basics
Multi-joint compound movements targeting major muscle groups to boost core stability and metabolic rate.
Leg Day Foundation
Quads, glutes and hamstrings — squat-focused with balanced posterior work.
Push Day (Chest/Shoulders/Triceps)
Pressing strength with joint-friendly volume — part 1 of the push/pull/legs split.
Pull Day (Back/Biceps)
Rows and pulls for a strong back and healthy posture — part 2 of the split.
Glute Builder
Hip-hinge dominant session for glute strength — great for runners and desk workers.
No-Equipment Home Strength
Bodyweight fundamentals you can do in a bedroom — perfect on travel days.
Core & Stability
Anti-rotation and brace work — the core training that actually carries to lifts and life.
Progressive Overload Squat Day
A strength-focused session built around working up to a heavy top set of squats.
Upper-Body Hypertrophy
Higher-volume arms, chest and back day for muscle growth.
Strength for 50+
Joint-friendly resistance work focused on balance, bone density and everyday strength.
Runner's Strength
Single-leg strength and calf capacity to run faster and injury-free.
Deadlift Technique Day
Hinge patterning and a working deadlift session with accessory posterior work.
20-Minute Lunch Break Lift
A dense superset session when time is the enemy.
Grip & Forearm Builder
Often ignored, always useful: crushing, pinching and carrying strength.
Posture Fix (Upper Back)
Rows, rotations and stretches to undo laptop shoulders.
Push-up Progression Program
From knee push-ups to full sets — a strength session built around one goal.
Functional Fitness Circuit
Carries, throws, squats and crawls — strength that shows up outside the gym.
Beginner HIIT Kickstart
Thirty seconds on, thirty off — the friendliest introduction to intervals.
Classic Tabata Burn
Four Tabata blocks (20s on / 10s off × 8) with a minute between blocks.
Stairs & Steps Cardio
All you need is a staircase — apartment blocks are free gyms.
Shadow Boxing HIIT
Rounds of punches, slips and footwork — stress relief that counts as cardio.
7-Minute Scientific Workout
The famous 12-exercise circuit: 30 seconds each, 5 seconds transition.
Cycle Intervals (Indoor/Outdoor)
Pyramid intervals on any bike: hard efforts with equal recovery.
Agility & Footwork
Ladder-style drills for badminton/cricket players — quick feet, quick recovery.
EMOM 20: Full Body
Every minute on the minute — finish the reps, rest the remainder.
Rainy-Day Living Room Cardio
Low-impact, no-jump intervals that won't disturb the neighbours downstairs.
400m Repeats (Track/Road)
A runner's classic: repeat quarters at hard effort with jog recoveries.
Skipping Rope Ladder
Jump-rope intervals that climb and descend — huge output, tiny space.
Burpee Century Challenge
100 burpees, your pace, your breaks — log your time and beat it next week.
Park Bench Circuit
One bench, five moves — take your workout to the morning park.
Low-Impact HIIT (Joint-friendly)
All the intervals, none of the jumping — knees and ankles approved.
Swim Interval Session
Freestyle intervals for pool days — adjust distances to your level.
Dance Cardio Party
Bollywood-beat freestyle blocks — if you're smiling, you're doing it right.