4× / week · 45 min

Push / Pull

In progress

Progress is saved locally on this device.

Workout timer

Use for warm-up, rests, or the 35-minute work block.

05:00

Cycle progress

5-minute warm-up

1 min light movement
1 min mobility / world's greatest stretch
1 min squats + reverse lunges
1 min arm circles + scapular push-ups
1 min inchworms + high knees / lateral shuffle

5-minute cooldown

Hip flexor stretch
Hamstring stretch
Deep squat hold
Chest / shoulder stretch
Child's pose + lat stretch