The Flash Workout Formula is designed to deliver maximum results in under 15-min. Simple, effective, and adaptable to any fitness level. Pick your exercises to start moving.

How to use?

1. Understand your level.
2. Filter exercises by your level.
3. Warm-Up:
   1. Select up to 3 exercises from the “Warm-Up” category.
   2. Work each exercise for 45 seconds. Rest for 15 seconds.
4. Main Workout:
   1. Select 1 exercise from each “Main Workout” category.
   2. Work each exercise for 45 seconds. Rest for 15 seconds.
   3. Repeat this circuit 3 times.
5. Cool-Down:
   1. Select up to 3 exercises from the “Cool-Down” category.
   2. Work each exercise for 45 seconds. Rest for 15 seconds.

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For static exercises, reduce duration if needed, keep good form as your priority.

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Use the “Supportive - Main Workout: Full-Body / Cardio” section to swap in for related muscle groups and/or increase the intensity of your workout.

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Step 1: Pick your level

• Beginner: I’m new to exercise, or returning after a break.
• Intermediate: I exercise sometimes and can perform most bodyweight movements.
• Advanced: I train consistently and want a more challenging, higher-intensity workout.

Step 2: Select your exercises

Warm-Up

Main Workout: Lower Body

Main Workout: Upper Body

Main Workout: Core