Routines

Your routine guide can run any of these hands-free — strength, conditioning, mobility, yoga, core, balance, and recovery. Each one opens directly in MoveCue with one tap.

Strength

Bodyweight, dumbbell, kettlebell, resistance-band, and gym-friendly strength sessions.

Full-Body Strength Starter

5 exercises ~16 min Dumbbells + Mat Moderate

Resistance Band Strength Reset

6 exercises ~17 min Resistance band Moderate

Kettlebell Foundations

5 exercises ~15 min Kettlebell + Mat Strong

Dumbbell Leg Day

7 exercises ~16 min Dumbbells + Mat Strong

Dumbbell Push & Pull

7 exercises ~15 min Dumbbells + Bench Strong

Dumbbell Chest & Shoulders

5 exercises ~15 min Dumbbells + Doorway Moderate

Dumbbell Glutes & Hamstrings

6 exercises ~21 min Dumbbells + Mat Moderate

Dumbbell Full-Body Session

6 exercises ~21 min Dumbbells + Mat Moderate

No-Equipment Strength Session

6 exercises ~19 min Mat optional Moderate

Bodyweight Lower Body

6 exercises ~20 min Mat + Wall Moderate

Chair-Supported Strength

6 exercises ~19 min Chair / Bench + Wall + Mat Gentle

Conditioning

Faster sessions that alternate work and short recovery without copying generic timer templates.

Bodyweight Conditioning Starter

6 exercises ~13 min No equipment Moderate

Low-Impact Conditioning Reset

7 exercises ~18 min Chair + Step Moderate

Cardio Core Intervals

7 exercises ~11 min Mat Strong

Gym Machine Circuit

8 exercises ~18 min Cable or machine Moderate

Mobility & Yoga

Stretching, mobility, yoga flows, desk resets, warm-ups, and wind-down routines.

Beginner Stretching

8 exercises ~18 min Mat Gentle

Morning Mobility

7 exercises ~10 min Mat Gentle

Desk Break

6 exercises ~15 min Mat Gentle

Post-Run Cool Down

8 exercises ~20 min Mat Gentle

Evening Wind-Down

7 exercises ~14 min Mat Gentle

Standing Yoga Balance Flow

8 exercises ~10 min Mat Gentle

Floor Yoga Flow

9 exercises ~8 min Mat Moderate

Hip & Shoulder Long Holds

9 exercises ~18 min Mat + Wall + Doorway Gentle

Hip Mobility

7 exercises ~15 min Mat Gentle

Upper-Back & Chest Mobility

6 exercises ~10 min Mat + Doorway Gentle

Wrist & Forearm Reset

5 exercises ~11 min No equipment Gentle

Hamstring Flexibility

6 exercises ~13 min Mat + Wall Gentle

Hip Flexor Flexibility

5 exercises ~14 min Mat + Chair / Bench Gentle

Full-Body Flexibility

8 exercises ~18 min Doorway + Mat + Wall Gentle

Standing Desk Reset

6 exercises ~14 min Doorway + Wall Gentle

Pre-Run Warm-Up

7 exercises ~9 min Mat Moderate

Pre-Lift Warm-Up

6 exercises ~10 min Mat + Wall + Resistance band Moderate

Post-Workout Cool Down

6 exercises ~14 min Mat + Doorway Gentle

Upper-Body Warm-Up

6 exercises ~12 min Mat + Wall + Resistance band Moderate

Morning Yoga Flow

7 exercises ~9 min Mat Moderate

Evening Yoga Flow

7 exercises ~13 min Mat + Wall Gentle

Yoga for Hips

8 exercises ~11 min Mat Gentle

Core & Balance

Core control, balance, stability, and low-impact foundational movement.

Core Control

6 exercises ~14 min Mat Moderate

Abs & Obliques Mat

7 exercises ~15 min Mat Moderate

Balance Basics

6 exercises ~11 min Mat optional Gentle

Gentle Floor Foundations

9 exercises ~15 min Mat Gentle

Core Endurance Holds

6 exercises ~14 min Mat Moderate

Balance & Steadiness

6 exercises ~14 min Chair / Bench Gentle

Chair-Assisted Balance & Strength

6 exercises ~18 min Chair / Bench + Wall Gentle

Knee-Friendly Lower Body

6 exercises ~19 min Wall + Mat Gentle

Run any of these in MoveCue, hands-free.