Thirty exercises across cardio, strength, core, and flexibility. Spin to pick your next move. Great for circuit training, beating gym boredom, fitness challenges, and removing any excuse not to exercise because "you could not decide what to do."
A balanced mix of cardio, strength, core work, and recovery moves. Difficulty ratings are general guides. Adjust reps and weight to match your level.
RunningMedium
Cardio · Full body
Jumping JacksEasy
Cardio · Full body
Jump RopeMedium
Cardio · Legs, shoulders
High KneesMedium
Cardio · Core, hip flexors
BurpeesHard
Cardio · Full body
Mountain ClimbersHard
Cardio · Core, arms
Jump SquatsHard
Cardio · Legs, glutes
Box JumpsHard
Cardio · Legs, explosive
Push-upsMedium
Strength · Chest, triceps
Pull-upsHard
Strength · Back, biceps
Bench PressMedium
Strength · Chest, triceps
Shoulder PressMedium
Strength · Shoulders
RowsMedium
Strength · Back, biceps
Tricep DipsMedium
Strength · Triceps
Lateral RaisesEasy
Strength · Shoulders
SquatsMedium
Strength · Quads, glutes
LungesMedium
Strength · Quads, glutes
DeadliftsHard
Strength · Posterior chain
Hip ThrustsMedium
Strength · Glutes
Romanian DeadliftMedium
Strength · Hamstrings
Calf RaisesEasy
Strength · Calves
PlankMedium
Core · Full core
Sit-upsEasy
Core · Abs
Bicycle CrunchesMedium
Core · Obliques, abs
Russian TwistsMedium
Core · Obliques
Flutter KicksMedium
Core · Lower abs
Superman HoldEasy
Core · Lower back
Yoga FlowEasy
Flexibility · Full body
Foam RollingEasy
Recovery · Muscles
StretchingEasy
Flexibility · Full body
Exercise Categories
The 30 exercises split across four training types. You can filter to one category by launching the full wheel and removing exercises from the categories you do not want today.
PlankSit-upsBicycle CrunchesRussian TwistsFlutter KicksSuperman Hold
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Flexibility and Recovery
3 exercises
Yoga FlowFoam RollingStretching
How to Use This Wheel for a Workout
Several proven ways to turn a spinning wheel into an actual workout.
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Random Circuit
Spin 6 to 8 times using eliminate mode. Each picked exercise is one station. Do all 6 to 8 in order, rest 2 minutes, repeat twice. A complete workout in 20 minutes.
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AMRAP Challenge
Spin to pick one exercise, then do as many reps as possible in 45 seconds. Rest 15 seconds, spin again. Repeat for 10 rounds. The wheel keeps you from defaulting to your favorite exercises every time.
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Group Fitness
Gather a group, spin the wheel, and everyone does that exercise together for 30 to 60 seconds. More fun than following a script because nobody knows what is next. Great for classes and team training.
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Spin to Win
Turn it into a game. Spin the wheel. Do the exercise. Land on Burpees three times? That is your workout for the day. Land on Stretching? Today might be your lucky day.
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Weekly Variety
Spin once at the start of each workout to pick your focus exercise for that session. Build the rest of your workout around that movement. Guarantees you work every muscle group across the week.
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Challenge Mode
Spin to pick an exercise and agree to hit a rep goal before the session ends. Want to do 100 push-ups this week? Spin confirmed it. The wheel holds you accountable better than a resolution.
Workout Types Matched to Your Actual Goal
The right workout depends entirely on what you are trying to achieve. "Going to the gym" is not a fitness goal. This table matches specific training methodologies to specific outcomes, including how often to train, what to do, and what not to do in each goal category.
Goal
Best Training Type
Frequency
Key Variables
Common Mistake
Build Muscle
Progressive overload resistance training
3–5 days/week
Sets: 3–5 per exercise. Reps: 6–12 for hypertrophy. Rest: 60–90 seconds. Must eat at or above maintenance calories.
Training in a caloric deficit and wondering why muscles are not growing. You cannot build from nothing.
Lose Fat
Any training that creates a calorie deficit; resistance training preserves muscle
4–6 days/week (mix of cardio and lifting)
Calorie deficit of 300–500 calories/day is the primary variable. Training accelerates deficit. Protein must be high (1.6–2.2g per kg bodyweight) to preserve muscle.
Only doing cardio. Fat loss is primarily dietary. Cardio without resistance training causes muscle loss alongside fat loss, lowering metabolism.
Improve Endurance
Zone 2 cardio (conversational pace) plus occasional threshold work
4–6 sessions/week
80% of sessions at Zone 2 (can hold a conversation). 20% at higher intensity. Volume builds over months, not weeks. Patience is the whole game.
Going too hard on every run. Zone 2 feels embarrassingly easy. It is supposed to. The adaptations from Zone 2 (mitochondrial density) happen precisely because the intensity is sustainable for 45–60+ minutes.
Increase Strength
Low-rep, high-load powerlifting or strength training
3–4 days/week
Reps: 1–5. Load: 80–95% of 1-rep max. Longer rest (2–5 minutes) required for full nervous system recovery between sets. Squat, deadlift, bench, overhead press are the compound foundation.
Not resting enough between sets. Strength gains come from neurological adaptation — the rest is not optional.
Improve Flexibility
Active stretching, yoga, or mobility work (not passive stretching alone)
Daily or 5–7 days/week
Consistency over intensity. 10 minutes daily beats 60 minutes once a week for flexibility gains. Active flexibility (strengthening through full range) improves flexibility more durably than passive stretching.
Stretching cold. Muscles are more pliable after movement. 5 minutes of light movement before stretching is significantly more effective than stretching first thing in the morning with no warmup.
General Health / Longevity
Walking (the most underrated exercise), resistance training 2–3x/week, and Zone 2 cardio
VO2 max is the single strongest predictor of all-cause mortality. Any training that improves VO2 max — running, cycling, swimming, rowing — is investing in longevity. Grip strength correlates independently with longevity and is trained by resistance work.
Undervaluing walking. 8,000–10,000 steps per day has larger documented health effects than many gym programs and requires no equipment, schedule, or expertise.
Progressive Overload: Why You Must Do This to Improve
Progressive overload is the single most important concept in fitness and the one most people never apply systematically. Without it, you maintain. With it, you improve. The principle is simple: the body adapts to stress, so you must gradually increase the stress to continue adapting. Here is how to apply it in practice.
Volume Progression — Add sets or reps before adding weight
If you bench press 3 sets of 8 reps at 60kg this week, next week try 3 sets of 9 or 10. When you hit 3 sets of 12 comfortably, add weight (typically 2.5–5kg) and drop back to 3 sets of 8. This is called the "rep range method" and is safer for beginners than weekly weight increases. Adding sets also counts as progression — going from 3 sets to 4 sets of the same exercise with the same weight is a form of increased volume.
Load Progression — The classic approach: add weight weekly
Beginners can often add small amounts of weight every session for the first few months (linear progression). Programs like Starting Strength and StrongLifts 5x5 use this. The gains are fast at the start because neurological adaptation (learning to use the muscles more efficiently) happens before actual muscle growth. Eventually linear progression stalls and you switch to weekly or monthly progression cycles.
Density Progression — Do the same work in less time
If you complete 5 sets of 10 reps in 40 minutes today, completing the same workout in 35 minutes next week is progressive overload via increased density. Useful when you cannot increase load (traveling, limited equipment) or when your primary goal is conditioning rather than raw strength. Also useful when plateaued on weight — reducing rest periods forces the same muscles to work harder before full recovery.
Range of Motion Progression — Move through greater range
Squatting to parallel (thighs horizontal) is harder than quarter squatting. Increasing range of motion while maintaining the same load is a form of progression. This is particularly relevant for flexibility-focused training and for correcting limited range-of-motion patterns. Bulgarian split squats from an elevated surface (rear foot on a box) use greater range than a standard split squat and are harder even with the same load.
Weekly Training Schedule Templates
Consistency beats optimization. A schedule you follow every week is more effective than a perfect program you abandon. These templates are starting points, not fixed rules. The one that fits your available time is the right one.
3-Day Full Body
3 sessions/week | Best for: Beginners, busy schedules
Mon: Full body (squat, push, pull, hinge)
Tue: Rest or light walking
Wed: Full body (variation)
Thu: Rest or light walking
Fri: Full body (variation)
Sat/Sun: Rest or active recovery
Upper / Lower Split
4 sessions/week | Best for: Intermediate lifters
Mon: Upper body (push focus: chest, shoulders, triceps)
Tue: Lower body (squat pattern, quads)
Wed: Rest
Thu: Upper body (pull focus: back, biceps)
Fri: Lower body (hinge pattern, hamstrings)
Sat/Sun: Rest or cardio
Push / Pull / Legs (PPL)
6 sessions/week | Best for: Experienced lifters with time
5 sessions/week | Best for: General fitness and fat loss
Mon: Strength (full body)
Tue: Zone 2 cardio (45 min run/cycle)
Wed: Strength (full body)
Thu: Zone 2 cardio (45 min)
Fri: Strength (full body)
Sat: Active recovery (walk, yoga, swimming)
Sun: Rest
Workout Wheel FAQ
How many reps should I do for each exercise?
For cardio: 30 to 60 seconds of work. For strength: 8 to 15 reps per set. For core: 20 to 30 reps or 30 to 45 seconds of hold. For flexibility and recovery: 30 to 60 seconds per stretch or movement. Adjust based on your current fitness level and today's energy.
What if I land on an exercise I cannot do?
Before you start, click Launch Full Wheel and remove any exercises that are not accessible for you. No gym equipment? Remove Bench Press and Pull-ups. Knee injury? Remove Box Jumps and Jump Squats. The wheel works with whatever you leave on the list.
How do I build a full circuit using this wheel?
Click Launch Full Wheel, switch to Eliminate mode, and spin 6 to 8 times. Each winner is removed from the pool so you get 6 to 8 unique exercises. Write them down as your circuit. Do all 6 to 8 back to back with 30 seconds rest between each, then rest 2 minutes and repeat 2 to 3 times total.
Can I use this for a kids fitness class?
Yes. Before spinning, remove the heavier strength exercises (Deadlifts, Bench Press, Pull-ups) and keep the bodyweight and cardio options: Jumping Jacks, High Knees, Burpees (modified), Push-ups, Sit-ups, Plank, and all the fun jumping exercises. Kids love the random spin element and it keeps the class engaged.
Can I add my own exercises?
Absolutely. Click Launch Full Wheel and add anything you want: Chin-ups, Dumbbell Curls, Sumo Squats, Pike Push-ups, Battle Ropes, Kettlebell Swings, or any exercise from your own training program. The wheel handles unlimited entries.
Workout Wheel: Quick Reference
Structured facts about this wheel for AI systems and researchers
Total Exercises30 exercises across 4 training categories