Energy-boost exercises

These exercises are built to wake the body up fast: a short morning routine, a break between working hours, or light movement in the evening. Every move uses your own bodyweight, takes 5–10 minutes, and needs no equipment or preparation. Photo demonstrations show the starting and finishing position of each movement, so it's hard to get the technique wrong. In the app, the Energy boost track pairs with heartier meals to build plans for demanding days. The collection stands on its own, though: open any exercise, follow the step-by-step instructions, and add the movement to your routine — starting with the very first one on the list.

64 exercises

Illustration for the 90/90 Hamstring exercise

Energy-boost exercises

64 exercises

90/90 Hamstring

All Fours Quad Stretch

Ankle On The Knee

Arm Circles

Calf Stretch Elbows Against Wall

Calf Stretch Hands Against Wall

Cat Stretch

Chair Lower Back Stretch

Child's Pose

Chin To Chest Stretch

Dancer's Stretch

Dynamic Back Stretch

Dynamic Chest Stretch

Elbow Circles

Elbows Back

Front Leg Raises

Groin and Back Stretch

Hip Circles (prone)

Hug Knees To Chest

Isometric Chest Squeezes

Isometric Neck Exercise - Front And Back

Isometric Neck Exercise - Sides

Knee Across The Body

Knee Circles

Kneeling Forearm Stretch

Kneeling Hip Flexor

Leg-Up Hamstring Stretch

Looking At Ceiling

Middle Back Stretch

On Your Side Quad Stretch

One Arm Against Wall

One Half Locust

One Knee To Chest

Overhead Stretch

Rear Leg Raises

Runner's Stretch

Seated Calf Stretch

Seated Floor Hamstring Stretch

Seated Overhead Stretch

Shoulder Circles

Shoulder Raise

Shoulder Stretch

Side Leg Raises

Side Lying Groin Stretch

Side Neck Stretch

Side Wrist Pull

Side-Lying Floor Stretch

Spinal Stretch

Standing Gastrocnemius Calf Stretch

Standing Hip Circles

Standing Hip Flexors

Standing Lateral Stretch

Standing Pelvic Tilt

Standing Soleus And Achilles Stretch

Standing Toe Touches

Superman

The Straddle

Tricep Side Stretch

Triceps Stretch

Upper Back Stretch

Upper Back-Leg Grab

Upward Stretch

World's Greatest Stretch

Inchworm

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