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How to use amp

Step 1

Set your goals

Step 2

Assess your strength

Step 3

Get your personalized plan

A fully integrated wellness ecosystem

Seamlessly connect training, recovery, and progress insights - all in one place

Apple Health

700+ of your favorite moves

Choose workout type

Choose muscle group

Fire Hydrant

Glutes

Kickback to Extension Combo

Glutes

Skull Crusher Rope

Triceps

Donkey Kick

Glutes

Leg Circles Pilates

Abs, Hamstrings

Split Squat Incline Punch

Shoulders, Chest, Quads

Reverse Plank Knee Raise

Abs, Quads

Rocking Couch Stretch

Quads

Chest Opener

Chest, Shoulders

Resisted Wide Leg Circles Inward

Glutes, Quads

Candlestick

Glutes, Abs

Upper Cut

Shoulders

Dynamic Chest Stretch

Chest

Back Stretch

Back

Side-Lying Front Leg Pulse

Glutes

Draw a sword

Shoulders, Triceps

Alternating Combat Stance

Quads, Glutes

Pilates 100's Resisted

Quads, Abs

Resisted Jump Squat

Quads

Alternating Wide-Leg Stretch

Back, Hamstrings

Straight Arm Pullback

Triceps, Back

Core leg raise

Abs

World's Greatest to Hamstring Stretch

Quads, Hamstrings

Split Squat Skis

Shoulders, Chest, Quads

Single leg adduction

Glutes, Hamstrings

Kneeling Face Pull

Shoulders, Back

Palloff Press

Obliques, Abs

Lying Bicep curl

Biceps

Downward to Upward Dog

Shoulders, Triceps

Squat Hold & Row

Back, Quads

Resisted Mountain Climber

Abs

Serve the Tray

Chest, Shoulders

Sumo Squat

Quads, Glutes, Hamstrings

Tricep Pushdown Rope

Triceps

Side Push

Chest

Side-Lying Leg Extension

Glutes, Hamstrings

Incline Chest Press

Chest, Triceps

Shoulder Mobility Reach

Triceps

Hammer Curl

Biceps

Single Arm Stretching Lat Pulldown

Back

Bicep Curl

Biceps

Chest Fly

Chest

Lying Hamstring Curl

Hamstrings

Chest Press

Chest, Triceps

Kneeling Ab Crunch

Abs

Half Kneeling Core Twist

Obliques

Hinge & Row

Back

Kneeling Alternating Crunch Cross

Obliques

Narrow Squat

Quads

Stiff deadlift

Hamstrings

45 Tricep Kickback

Triceps

Lateral Raise

Shoulders

Kneeling Close Pulldown

Back

Reach Up Crunch

Abs

Bent Over Rear Delt Row

Shoulders

Resisted crunch

Abs

Kneeling Side Crunch

Obliques

Quad Extension

Quads

Assisted Bent Arm Lateral Raise

Shoulders

Crouching Preacher Curl

Biceps

Front Raise Pull Through

Shoulders

Single Leg Abduction

Glutes

Single Leg Hamstring Curl

Hamstrings

Y Raise

Back

Resisted V-Up

Abs

Side Bend

Obliques

Lying Bicep Curl

Biceps

Resisted Teaser

Abs

Pullover Rope

Back

Reverse Nordic Curl

Quads

Elevated Front Squat

Quads

Resisted Good morning

Hamstrings

Quadruped Leg Abduction

Glutes, Hamstrings

Tricep Pushdown with Core/Straight Arm

Triceps

Bent Over Tricep Kickback

Triceps

Reverse Grip Tricep Kickback

Triceps

Behind-the-back Bicep Curl

Biceps

Forearm Extensor Curls

Forearms

Forearm Flexor Curls

Forearms

Forearm Extensor Rolls

Forearms

Alternating Resisted Curtsy Lunge

Glutes

Hip Thrust

Glutes

Face Pull

Shoulders

Hammer Twisting Curl

Biceps

Tricep Chop

Triceps

Windshield Wiper

Obliques

Alternating Side Bend

Obliques

Hamstring Stretch

Hamstrings

Alternating Forearm Extensor Stretch

Forearms

Forearm Flexor Rolls

Forearms

Diamond Curl

Biceps

Side Plan & Pulldown

Back

Reverse Grip Row

Back

Side Plank Reach Through

Obliques

Resisted Side Plank Reach Through

Obliques

Alternating Forearm Flexor Stretch

Forearms

Reverse Grip Chest Press

Chest

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