Categories explained

Learn about every workout category

All categories

Look around and find out what every category has to offer. Here you'll find more information about the  different types of workouts and see if it suits your goals.

Click on a category to learn more about it.



 In the category bodybuilding you'll find: upper-body, lower-body, full-body, push and pull workouts. The workouts are divided in the grades: beginner, intermediate and advanced.


Bodybuilding is a way of training where you focus on hypertrophy (building muscles). You work with sets and reps. The reps vary from 6 to 12, this is proven to be the best repetition range to build muscle mass. The rest in between the exercises should be around the 60 seconds.

 (see research: Training for strength and hypertrophy: an evidence-based approach )



With typical full-body training you will train for 3 times a week with one day of rest in between. A good full-body training will use mostly compound exercises because they work many muscles at once. 

Each workout contains one exercise per major muscle group and two isolation exercises. It should include one compound exercise for the lower-body, upper-body pushing muscles and pulling exercises as well as one shoulder exercise. The amount of exercises per training lays between the 8 and 12.

Upper-body / Lower-body

When choosing for an upper/lower split schedule your week will contain four to six training days with the upper-body and lower-body are both on different days. This way you'll train each muscle two to three times a week. This type of training consists of 7 to 9 exercises and contains two exercises per major muscle group and three to four isolation exercises. Which means two compound pull and push exercises and at least one shoulder exercise.


Push / Pull / Legs

If you're training for six days a week or more, you should choose for a push/pull/legs split schedule. This means that every muscle will be trained for two times a week. With your push day you'll focus on chest, triceps and shoulder exercises. At pull days you'll focus on back and bicep exercises. And at your legs day you'll focus on your quadriceps, hamstrings and calves. Each training consists of five to seven exercises which means two or three compound exercises and thee or more isolation exercises.


In the category HIIT you'll find High intensity Interval Trainings. High-Intensity Interval Training (HIIT) is a perfect way to stay physically active and get maximal health benefits in minimal time. HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods.


A typical HIIT workout will range between 10 and 30 minutes. Researchers found that HIIT burned 25–30% more calories than the other forms of exercise.  ​

There are different ratios you can choose. For beginner, I would suggest a 1:2 ratio where you work, for example, for 30, 60, or 90 seconds and rest twice as long.  As intermediate, you can choose a 1:1 ratio where you got the same amount of time that you rest as the amount of time you will work. Like: 60 seconds of work followed by 60 seconds of rest. For advanced people I would suggest a 2:1 ratio where the rest time is half as much as the time you work. For example 60 seconds of work followed by 30 seconds of rest. ​


A HIIT can include literally every type of exercise you can think of although it should include more dynamic than static exercises.


Home workouts

In the category home workouts you'll find a wide range of workouts with exercises you can perform at home or/and outside. This means that this category contains no equipment as well as dumbbell only workouts or workouts where you can use equipment and furniture found in your home. The workouts vary between bodybuilding, HIIT, Core & Abs and more.


Core & Abs

In the category home workouts you'll find workouts to strengthen the core muscles. These muscles are the back, abs and glutes.

These workouts are meant to improve posture, decrease the chance of getting injuries, improve the amount of power generated during an exercise, build a good set of abs and release lower back pain.

The workouts are sorted in three different levels: beginner, intermediate and advanced. 


Strength & Conditioning

In the category home workouts you'll find workouts to both improve your strength and conditioning.

These workouts include a warming up based on the strength exercise and conditioning workout. After the warming up there is a strength exercise where you focus on improving the technique and building more strength. Followed by a conditioning workout listed as a WOD (crossfit term of: Workout Of the Day) between the 10 and 20 minutes.

The conditioning workout has multiple categories: 

  • AMRAP means: As Many Rounds As Possible in the indicated time.

  • EMOM means: Every Minute On the Minute. At the top of each minute, do the prescribed number of repetitions of the exercise(s).

  • For time means: As fast as possible. You'll finish the workout in the fastest time as possible.

Strength & Conditioning is a great way to get all round fit.


Other workouts

In the category home workouts you'll find uncategorized workouts like C25K (a running workout) and different kind of challenges.