Feel the pump
Beginner~5 min6 exercises
Muscle map
Mid Chest50%Lower Chest50%
Atlas Push-up
00:00-04:30
The whole workout on one sheet: exercises, reps and rest times. Print it, email it, keep it on your phone, or pass it to whoever trains with you.
Download the PDFThis workout, and every other muscle, is in our main app. Change the music, the voice, the exercises, the reps, what it says and what it doesn't, the effects, the animations. Make it yours: only in the app.
- music
- voice
- exercises
- reps
- what it says
- effects
- animations
Download our appGet the muscles you've always dreamed of having by using two simple support points (2 chairs or benches). Quick, simple, and effective, a way to start from an easy workout without giving up on any results. Make controlled movements and you'll feel your blood pumping into your muscles!