Do I need to do the Warm-Up and Cool-down each workout? What is the benefit to this?
Warming up and cooling down is crucial to the body to avoid injury, regulate the cardiovascular system during and after exercise, recover more quickly, and will help you see more progress by priming the muscles before your training sets. Warming up also gives you the chance to ensure you are using safe and proper form before putting heavy demand on the body.
What equipment do I need?
You can find an equipment list on each program page and individual workout page in the app. On program pages, it appears below the Weekly Schedule. On individual workout pages, it’s just above the Start Workout button.
Most of our programs currently offer at-home workouts with minimal equipment. If a program offers both gym and at-home options, you can select your preference when you enroll. You can also change this preference at any time through your program settings.
Don’t have all the equipment listed? No worries! You can always swap any exercise in the app for one of its alternatives. Check out this article to learn how to swap exercises in a workout.
How do I know if total reps is for each side, or total?
Alive workouts will always show the total amount of reps that should be completed. For alternating exercises, the reps shown in your Alive workout are the total for both sides combined, not the number to complete on each side.
Example: 20 alternating lunges means 10 on each leg, switching legs with each rep—not 20 per leg.