TrainFlow Training Library

Training routines and actions, ready to make your own.

Preview curated training content, see how each action fits into a session, and save useful building blocks to My Library.

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Latest Routines

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Routine video thumbnail from YouTube YouTube source
Curated Routine
General Training

LOWER ABS WORKOUT | BURN BELLY FAT | Rowan Row

LOWER ABS BURN BELLY FAT is a curated workout routine with 10 ordered actions and 10 timestamped video clips. Start with Lying leg raises and Flutter kicks. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 5 min; rest is listed per action.

5 min 10 actions
Routine video thumbnail from YouTube YouTube source
Curated Routine
Cardio & Conditioning

20 Minute SWEATY Dumbbell Cardio Workout - Full Body at Home

Cardio & Conditioning SWEATY Dumbbell Cardio - Full Body at Home is a curated workout routine with 27 ordered actions and 27 timestamped video clips. Start with Squat to Press and Squat. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 11 min 11 sec; rest is listed per action.

11 min 11 sec 27 actions
Routine video thumbnail from YouTube YouTube source
Curated Routine
Cardio & Conditioning

20 MIN HIIT DUMBBELL WORKOUT | Full Body with Caroline Girvan

Cardio & Conditioning HIIT DUMBBELL Full Body with Caroline Girvan is a curated workout routine with 21 ordered actions and 21 timestamped video clips. Start with Clean and Clean to Squat. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 10 min 29 sec; rest is listed per action.

10 min 29 sec 21 actions

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Latest Actions

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Curated Action
General Training

Alternate leg raises

Lie flat on back and raise one straight leg to vertical while keeping the other hovering just above the floor, alternating smoothly. Key points: - Raise each leg to roughly 90 degrees with controlled tempo - Keep non-working leg elevated slightly off the floor under tension - Press lower back down to eliminate any spinal arch

Count Video clipalternate leg raiseslower abs
Action video thumbnail from YouTube YouTube source
Curated Action
General Training

Plank knee to elbow

From a forearm plank, drive knee forward and outward towards the ipsilateral elbow, alternating sides. Key points: - Bring the knee laterally out and forward to touch or approach the elbow - Keep core braced and hips aligned with the torso - Pause briefly at peak contraction on each repetition

Count Video clipforearm plankspiderman plank
Action video thumbnail from YouTube YouTube source
Curated Action
General Training

Plank open close

Hold a stable forearm plank while stepping or jumping both feet out wide and back together in a rhythmic pattern. Key points: - Maintain a neutral spine in a rigid forearm plank - Keep hips level without excessive bobbing or sagging - Engage glutes and core throughout the foot abduction/adduction

Count Video clipplankplank jacks