Your first workout,
generated below.
Built for your goal, your equipment, and your time. Scroll to see it — then customize anything.
Your workout
30-min Full-body strength workout
5 working exercises · beginner-friendly · built for dumbbells.
warmup
· Warmup (5 min)
Cat-cow
Slow tempo, breathe. Wake up the spine.
—
Couch stretch
Rear foot on couch/bench. Squeeze glute, tall torso. 45s per side.
—
90/90 hip stretch
Front knee 90°, back knee 90°. Lean forward, switch sides.
—
Main work
· Strength
Goblet squat
Hold weight at chest. Elbows inside knees at the bottom.
3 min rest
Push-up
Body one line. Elbows ~45°. Sub knee push-ups if needed.
3 min rest
Dumbbell Romanian deadlift
Soft knees. Push hips back, weights stay close to legs.
3 min rest
Dumbbell row
Flat back, pull elbow to hip, pause one beat at the top.
3 min rest
Reverse lunge
Step back, drop the back knee softly. Easier on the knee than forward.
3 min rest
cooldown
· Cooldown (3–5 min)
Child's pose
Sit hips back to heels. Breathe slow for 60–90s.
—
Couch stretch
Rear foot on couch/bench. Squeeze glute, tall torso. 45s per side.
—
Customize
Change anything — the workout rebuilds instantly.
Goal
Focus
Equipment
Level
Time
One workout vs. a real program
What this page doesn't do
A single workout is a starting point — not a system. Here's what the free version skips.
Get the next 12 weeks personalized to you
Periodized programming, an AI coach you can chat with, nutrition targets, and progress tracking. Try the full app free for 14 days — cancel anytime.
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Common Questions
Frequently asked
Do I really not need to sign up?
Correct. The workout on this page is yours — copy it, screenshot it, train with it. Most fitness apps gate the first workout behind a signup form. That's backwards.
How is the workout generated?
Level picks exercises from a curated library based on your goal, equipment, time, level, and focus. Sets, reps, and rest are prescribed to match the goal — for example, 4×5 with 3 minutes of rest for strength, or 3×12 with 60 seconds rest for fat-loss circuits.
Why would I pay $20/month then?
Because a single workout is the easy part. The hard part is the next 12 weeks — progressive overload, deload timing, adapting to how you're recovering, swapping exercises that aren't working. Level Pro is a real periodized program that evolves session by session. The workout on this page is a one-off; the subscription is the system.
Is the 14-day trial really free?
Yes. Full access to the AI coach, periodized plans, nutrition tracking, and progress analytics for 14 days. Cancel anytime in Settings — no phone calls, no friction. $20/month after if you stay. A credit card is required to start the trial but you won't be charged until day 14.
Can I share this workout?
Yes — the URL captures every option, so sharing the link sends the exact same workout. Bookmark it, send it to a training partner, or just print the page.