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Core, upper body, conditioning. 30-40 min, no equipment needed.

All workouts

How this program works

Rotate A → B → C → D. The app always queues the next one. Aim for 3-4 sessions a week, never more than 2 days in a row.
Each session: 4 min warm-up, a strength or conditioning block, a core or flag-prep block, 4 min cool-down.
Timed intervals. Work at a pace where the last 5 seconds are hard but form holds. If form breaks, slow down or take the easier option.
Progression: after 6 sessions at a level the app suggests levelling up. Rate every session, "Hard" keeps you where you are, two "Easy" in a row unlocks the next level early.
Dumbbells: switch the toggle on and loaded exercises replace the bodyweight versions (goblet squat, overhead press, rows, lunges, hip thrust, RDL, weighted twists).
Six pack reality check: training builds the abs, body fat decides if they show (roughly 10-12% for men). Protein around 1.6-2 g per kg of body weight, a small calorie deficit and 7-9k steps a day do more for visibility than extra crunches.

Exercise library

Every move in the program, with form cues. Dumbbell versions show when the toggle is on.

Progress

Human flag roadmap (6 months)

Ambitious from intermediate level, realistic if pull-ups and side planks keep improving. Steps 1-5 are built into workouts B and D. From step 6 you need a vertical pole, stall bars or a sturdy playground post (a door pull-up bar will not work). Then add 10 min of pole practice after workout B.

History

Settings

Level

Dumbbells

Use loaded versions (10-15 kg per hand)

Beeps

Countdown 3-2-1 and phase changes

Test sound

Turn up volume, phone may need to be off silent

Levels

Level	Work / rest	Rounds

Data

History is saved in this browser on this device only.