Time to choose - the strength exercise list
In the bottom menu of the app, choose the training icon (the stopwatch).
Under Bodyweight you will find the Strength card. Press it so you may access the list of Bodyweight Strength Exercises.
After clicking on the Strength card, you see a long list of Exercises. There are 2 types of them: Reps Exercises (Pushups, Pullups, etc.) and Hold Exercises (Elbow Plank, Pushup Hold, etc.).
Exercises with reps
Let’s assume you want to work on your Pushups. How many Pushups are you able to do UNBROKEN (in a row) using the perfect form? This number determines the Level you should start with. If you can do 12 clean Pushups, you scroll to 12 in the slider next to “Select Level” on top of the screen and click on it.
In the middle of the screen, you will now see a row of numbers. These stand for the numbers of repetitions you will do in each of the 7 sets. For our example with Level 12 you will perform 5 Pushups in Set 1, then you will have 1 minute rest before you go on with 6 repetitions in Set 2 and so on. But don’t worry, you don’t have to keep these numbers in mind, the app will guide you.
If you are not familiar with the correct form to perform any exercise you can check the videos by clicking in the icon on the upper right corner.
So you are ready to nail this! Click on START on the bottom of the screen. You will see an overview of the whole workout again. This screen should look familiar as you know it from our Exercises module.
On top, you can see a picture of the exercise that you have to perform. During the workout, you can see it as an animation here if you have switched on “Animated Exercises” in the settings you can find in your profile.
