FitRoxAI: one free workout and meal plan every day

Time: 55 min
Level: Intermediate
Burn: ≈400–520 kcal

You need: Pair of dumbbells (6–12 kg) or a kettlebell, mat

Led by: Max Novak × UNIT-7, Luna Vega × ARIA

Our recommended first class

Signature 55: Strength + Functional

Two strength supersets build muscle, an EMOM sharpens how you move, a Tabata finisher lights you up. The fastest way to feel what FitRoxAI is about.

8′Warm-up

Flowing, easy pace
- Joint mobility flow2 min
- World’s greatest stretch1 min/side
- Squat to overhead reach1 min
- Inchworm walk-out1 min
- Glute bridge1 min
- Step jacks1 min
14′Strength superset A

4 rounds, rest 60 s
- Goblet squat10 reps, 3-1-1
- One-arm dumbbell row10 reps/side
12′Strength superset B

3 rounds, rest 60 s
- Dumbbell Romanian deadlift10 reps
- Push-up8–12 reps
- Dead bug10 reps/side
12′Functional EMOM

Every minute on the minute, 3 rounds
- Dumbbell thruster10 reps
- Alternating reverse lunge12 reps
- Mountain climbers30 s
- Plank shoulder taps16 reps
4′Tabata finisher

20 s work, 10 s rest × 8
- Skater hops20 s
- Squat jumps20 s
5′Cool-down

Slow, breathe deep
- Child’s pose1 min
- Pigeon stretch1 min/side
- Chest opener1 min
- Box breathing1 min

Fuel for this class

Before: Oat porridge with banana and a spoon of yogurt, 60–90 min before.

After: 25–35 g protein with carbs: chicken or tofu, rice and vegetables.

What it gives you

Full-body strength in 26 minutes
Coordination and power for everyday life
A finisher that keeps burning afterwards

Choose weights that leave two reps in reserve. Pain means stop. New to training, pregnant or over 60? Check with your doctor first.

Time: 55 min
Level: Intermediate
Burn: ≈330–430 kcal

You need: Dumbbells (8–20 kg), bench or sturdy chair

Led by: Max Novak × UNIT-7

Classic full-body strength

Strength 55

Big compound lifts with honest rest. Squat, hinge, press, pull, carry: the foundations of a strong, athletic body.

8′Warm-up

Flowing, easy pace
- Joint mobility flow2 min
- Scapular push-up1 min
- Glute bridge1 min
- Bodyweight squat1 min
- Inchworm walk-out1 min
- Warm-up sets, light weight2 × 8
16′Lower body

Straight sets, rest as shown
- Dumbbell front squat4 × 8
- Dumbbell Romanian deadlift3 × 10
16′Upper body

Straight sets, rest as shown
- Dumbbell bench or floor press4 × 8
- One-arm dumbbell row4 × 10/side
- Standing shoulder press3 × 10
10′Accessories

3 rounds, rest 45 s
- Split squat10 reps/side
- Lateral raise12 reps
- Farmer’s carry40 s
5′Cool-down

Slow, breathe deep
- Hamstring stretch1 min
- Hip flexor stretch1 min
- Chest opener1 min
- Child’s pose1 min
- Box breathing1 min

Fuel for this class

Before: Rice cakes with cottage cheese and honey, 60 min before.

After: 30–40 g protein: Greek yogurt with berries, or lean meat with potatoes.

What it gives you

More muscle and stronger bones
Better posture, faster metabolism
Clear progress: write down every weight

Choose weights that leave two reps in reserve. Pain means stop. New to training, pregnant or over 60? Check with your doctor first.

Time: 55 min
Level: Intermediate
Burn: ≈450–580 kcal

You need: Kettlebell or dumbbell (8–16 kg), mat

Led by: Luna Vega × ARIA

Strength you can use in real life

Functional 55

Push, pull, hinge, squat, carry and rotate against the clock. Intervals, an AMRAP and loaded carries for a strong, capable body.

8′Warm-up

Flowing, easy pace
- Jumping jacks1 min
- Inchworm walk-out1 min
- Lunge with twist1 min
- Bear crawl1 min
- Squat to overhead reach1 min
- World’s greatest stretch1 min/side
- High knees1 min
15′Movement patterns

3 rounds: 40 s work, 20 s rest
- Kettlebell swing40 s
- Goblet squat40 s
- Push-up40 s
- One-arm dumbbell row40 s
- Farmer’s carry40 s
12′AMRAP

As many rounds as possible in 12 min
- Dumbbell thruster8 reps
- Alternating reverse lunge10 reps
- Russian twist12 reps
- High knees30 s
10′Core and carries

3 rounds, rest 30 s
- Suitcase carry40 s/side
- Side plank30 s/side
- Hollow hold30 s
5′Finisher

5 rounds: 30 s work, 30 s rest
- Burpee30 s
5′Cool-down

Slow, breathe deep
- Child’s pose1 min
- Pigeon stretch1 min/side
- Chest opener1 min
- Box breathing1 min

Fuel for this class

Before: Toast with peanut butter and a banana, 60–90 min before.

After: Protein shake and fruit, then a full meal within 2 hours.

What it gives you

Lift, carry, climb: strength that works
Heart and lungs train too
A rock-solid core from carries and planks

Choose weights that leave two reps in reserve. Pain means stop. New to training, pregnant or over 60? Check with your doctor first.

Time: 55 min
Level: Intermediate
Burn: ≈350–450 kcal

You need: Light dumbbells (2–6 kg), mat, mini band (optional)

Led by: Olga Stal × KOSMO

Sculpt and tone, head to toe

Make Body 55

Higher reps, controlled tempo, light weights. Legs and glutes, arms and shoulders, a strong core: shape you can see and feel.

7′Warm-up

Flowing, easy pace
- March in place1 min
- Hip circles1 min
- Arm circles1 min
- Squat to overhead reach1 min
- Glute bridge1 min
- Step jacks2 min
16′Legs and glutes

4 rounds, rest 45 s
- Sumo squat15 reps
- Reverse lunge12 reps/side
- Glute bridge with pulses20 reps
- Side-lying leg raise15 reps/side
14′Upper body

3 rounds, rest 45 s
- Push-up10 reps
- One-arm dumbbell row12 reps
- Lateral raise12 reps
- Triceps kickback12 reps
- Biceps curl12 reps
10′Core

2 rounds: 40 s work, 20 s rest
- Forearm plank40 s
- Bicycle crunch40 s
- Side plank hip dips40 s
- Reverse crunch40 s
- Dead bug40 s
3′Burn ladder

Flowing, easy pace
- Squat pulses1 min
- Step jacks1 min
- Plank jacks1 min
5′Cool-down

Slow, breathe deep
- Child’s pose1 min
- Pigeon stretch1 min/side
- Chest opener1 min
- Box breathing1 min

Fuel for this class

Before: An apple and a handful of almonds, or a small yogurt, 60 min before.

After: 20–30 g protein: an omelette with vegetables, or cottage cheese with berries.

What it gives you

Firmer glutes, legs and arms
A core block for your waist
Low impact, high effect

Choose weights that leave two reps in reserve. Pain means stop. New to training, pregnant or over 60? Check with your doctor first.

Time: 55 min
Level: All levels
Burn: ≈180–260 kcal

You need: Mat; a block and strap help

Led by: Kai Morgan × ECHO

Strength, balance, a calm mind

Yoga Flow 55

A Vinyasa flow that links breath and movement: sun salutations, standing poses, balance, hips and a long savasana.

5′Arrival and breath

Slow, breathe deep
- Seated ujjayi breathing3 min
- Neck and shoulder release2 min
8′Warm-up

Flowing, easy pace
- Cat–cow2 min
- Thread the needle1 min/side
- Downward-facing dog2 min
- Low lunge1 min/side
12′Sun salutations

Flowing, easy pace
- Sun salutation A× 3
- Sun salutation B× 2
14′Standing flow

Hold each side
- Warrior I1 min/side
- Warrior II1 min/side
- Reverse warrior1 min/side
- Extended side angle1 min/side
- Triangle1 min/side
- Tree pose1 min/side
- Chair pose2 min
6′Balance and core

Flowing, easy pace
- Boat pose3 × 30 s
- Crow pose prep2 min
- Plank to chaturanga2 min
6′Hips

Hold each side
- Pigeon stretch1 min/side
- Seated forward fold2 min
- Supine twist1 min/side
4′Savasana

Slow, breathe deep
- Savasana4 min

Fuel for this class

Before: Practise light: tea and a few dates or half a banana, 60 min before.

After: A warm, balanced meal: lentil soup or buckwheat with vegetables.

What it gives you

Mobility for hips, spine and shoulders
Balance and quiet strength
Less stress, better sleep

Choose weights that leave two reps in reserve. Pain means stop. New to training, pregnant or over 60? Check with your doctor first.

Time: 55 min
Level: Intermediate
Burn: ≈200–280 kcal

You need: Mat, small ball (optional)

Led by: Olga Stal × KOSMO

Deep core, long lines, perfect posture

Pilates Mat 55

Classical mat work at an intermediate pace: breath, precision, control. The Hundred, the Teaser, the side-kick series and a spine that feels taller.

5′Breath and centering

Slow, breathe deep
- Lateral breathing2 min
- Pelvic imprint and release1 min
- Pelvic curl2 min
8′Warm-up

Flowing, easy pace
- Chest lift2 min
- Supine spine twist2 min
- Cat–cow2 min
- Tabletop toe taps2 min
15′Classical series

Flowing, easy pace
- The Hundred100
- Roll-up6–8 reps
- Single-leg circles5 + 5/side
- Rolling like a ball8 reps
- Single-leg stretch10/side
- Double-leg stretch8 reps
- Criss-cross10/side
- Teaser3–5 reps
10′Side-lying series

Hold each side
- Side kick front and back10/side
- Side kick up and down10/side
- Clamshell15/side
- Inner thigh lift15/side
10′Back and plank

Flowing, easy pace
- Swan6 reps
- Swimming2 × 20 s
- Forearm plank60 s
- Side plank30 s/side
- Leg pull front6/side
7′Stretch and close

Slow, breathe deep
- The Saw6/side
- Spine stretch forward6 reps
- Mermaid1 min/side
- Child’s pose1 min

Fuel for this class

Before: Something light: kefir or a small smoothie, 60–90 min before.

After: Salmon or chickpeas with greens and quinoa.

What it gives you

A strong deep core and a flatter stomach
Better posture, less back pain
Long, lean muscle control

Choose weights that leave two reps in reserve. Pain means stop. New to training, pregnant or over 60? Check with your doctor first.

Time: 55 min
Level: Intermediate
Burn: ≈500–650 kcal

You need: Nothing. Light gloves optional.

Led by: Max Novak × UNIT-7

Punch, kick, burn. No contact.

Body Combat 55

Martial-arts cardio: boxing, kicks, Muay Thai knees and elbows, then power intervals. Releases stress like nothing else.

7′Warm-up

Flowing, easy pace
- March with punches1 min
- Shadow boxing2 min
- Shoulder rolls1 min
- Hip circles1 min
- Knee lifts1 min
- Kick prep and balance1 min
9′Track 1: Boxing

4 rounds: 105 s work, 30 s rest
- Jab–cross1:45
- Jab–cross–hook1:45
- Uppercuts1:45
- Speed combo: everything1:45
9′Track 2: Kicks

4 rounds: 120 s work, 15 s rest
- Front kick1 min/side
- Roundhouse kick1 min/side
- Side kick1 min/side
- Kick combo2 min
8′Track 3: Muay Thai

4 rounds: 90 s work, 30 s rest
- Knee strikes90 s
- Elbow strikes90 s
- Teep (push kick)90 s
- Knee–elbow combo90 s
8′Track 4: Power

2 rounds: 40 s work, 20 s rest
- Sprawls40 s
- Speed punches40 s
- Jumping knees40 s
- Speed punches40 s
6′Track 5: Core

Flowing, easy pace
- Plank punches1 min
- Bicycle crunch1 min
- Sit-up punches1 min
- Side plank30 s/side
- Hollow hold1 min
- Mountain climbers1 min
8′Cool-down

Slow, breathe deep
- Walk it out, slow breathing2 min
- Hip flexor stretch1 min/side
- Hamstring stretch1 min
- Chest opener1 min
- Child’s pose1 min
- Box breathing1 min

Fuel for this class

Before: Fast carbs: a banana and a rice cake, 45–60 min before.

After: Water with a pinch of salt, then 30 g protein with rice or potatoes.

What it gives you

Big calorie burn, real conditioning
Coordination, speed and confidence
Stress out, energy in

Choose weights that leave two reps in reserve. Pain means stop. New to training, pregnant or over 60? Check with your doctor first.

Time: 55 min
Level: Intermediate
Burn: ≈480–650 kcal

You need: Any stationary bike, towel, water

Led by: Luna Vega × ARIA

Climbs, sprints and a strong heart

Cycle 55

An indoor ride on any stationary bike, guided by effort (RPE 1–10) and cadence: seated and standing climbs, sprints and a tempo block.

8′Warm-up

Effort by RPE 1–10, cadence in rpm
- Easy spin85–95 rpm, RPE 3–4
- Spin-ups3 × 20 s
10′Seated climb

Effort by RPE 1–10, cadence in rpm
- Seated climb75–80 rpm, RPE 5
- Seated climb70–75 rpm, RPE 6
- Seated climb70 rpm, RPE 7
- Seated climb65–70 rpm, RPE 8
- RecoveryRPE 3
10′Speed intervals

10 rounds: 30 s work, 30 s rest
- Sprint110+ rpm, RPE 8–9
10′Standing climb

4 rounds: 120 s work, 30 s rest
- Standing climb60–70 rpm, RPE 8
8′Tempo ride

Effort by RPE 1–10, cadence in rpm
- Tempo ride85–95 rpm, RPE 7
5′Cool-down ride

Slow, breathe deep
- Cool-down spinRPE 2–3
4′Off-bike stretch

Slow, breathe deep
- Standing quad stretch30 s/side
- Hamstring stretch1 min
- Hip flexor stretch30 s/side
- Chest opener1 min

Fuel for this class

Before: Carbs first: oatmeal or toast with jam, 60–90 min before. Sip water.

After: Refill: rice or pasta with chicken, fish or tofu, plus 0.5 L water.

What it gives you

Endurance and a stronger heart
Strong legs with zero impact
A clear head after every ride

Choose weights that leave two reps in reserve. Pain means stop. New to training, pregnant or over 60? Check with your doctor first.

Time: 30 min
Level: All levels
Burn: ≈80–120 kcal

You need: Mat and a wall

Led by: Kai Morgan × ECHO

Release, lengthen, breathe

Stretching 30

Thirty quiet minutes for the spine, hips, hamstrings and shoulders. Perfect after training, after work or before sleep.

3′Breath and neck

Slow, breathe deep
- Box breathing1 min
- Neck and shoulder release2 min
5′Spine

Slow, breathe deep
- Cat–cow2 min
- Thread the needle1 min/side
- Child’s pose1 min
8′Hips

Hold each side
- Low lunge1 min/side
- Pigeon stretch90 s/side
- Butterfly2 min
- Happy baby1 min
6′Hamstrings and calves

Slow, breathe deep
- Standing forward fold2 min
- Seated single-leg stretch1 min/side
- Down dog calf pedal2 min
5′Shoulders and chest

Slow, breathe deep
- Shoulder rolls1 min
- Chest opener1 min
- Cross-body shoulder stretch30 s/side
- Triceps stretch30 s/side
- Eagle arms1 min
3′Relax

Slow, breathe deep
- Supine twist1 min/side
- Legs up the wall1 min

Fuel for this class

Before: Nothing special: a glass of water.

After: Herbal tea. In the evening, a light dinner with protein.

What it gives you

More range in hips and hamstrings
Less stiffness from sitting
A calmer nervous system

Choose weights that leave two reps in reserve. Pain means stop. New to training, pregnant or over 60? Check with your doctor first.

08:00	Greek yogurt, oats, berries, chia	450 kcal 28 g protein
13:00	Quinoa bowl with salmon or chickpeas, greens, olive oil	600 kcal 38 g protein
17:00	Banana and kefir, 60–90 min before class	250 kcal 12 g protein
20:30	Chicken or tofu with buckwheat and vegetables	600 kcal 45 g protein

Stop choosing. Start moving.

Your first class is on us

Signature 55: Strength + Functional

8′Warm-up

14′Strength superset A

12′Strength superset B

12′Functional EMOM

4′Tabata finisher

5′Cool-down

Fuel for this class

What it gives you

Strength 55

8′Warm-up

16′Lower body

16′Upper body

10′Accessories

5′Cool-down

Fuel for this class

What it gives you

Functional 55

8′Warm-up

15′Movement patterns

12′AMRAP

10′Core and carries

5′Finisher

5′Cool-down

Fuel for this class

What it gives you

Make Body 55

7′Warm-up

16′Legs and glutes

14′Upper body

10′Core

3′Burn ladder

5′Cool-down

Fuel for this class

What it gives you

Yoga Flow 55

5′Arrival and breath

8′Warm-up

12′Sun salutations

14′Standing flow

6′Balance and core

6′Hips

4′Savasana

Fuel for this class

What it gives you

Pilates Mat 55

5′Breath and centering

8′Warm-up

15′Classical series

10′Side-lying series

10′Back and plank

7′Stretch and close

Fuel for this class

What it gives you

Body Combat 55

7′Warm-up

9′Track 1: Boxing

9′Track 2: Kicks

8′Track 3: Muay Thai

8′Track 4: Power

6′Track 5: Core

8′Cool-down

Fuel for this class

What it gives you

Cycle 55

8′Warm-up

10′Seated climb

10′Speed intervals

10′Standing climb

8′Tempo ride

5′Cool-down ride

4′Off-bike stretch

Fuel for this class

What it gives you

Stretching 30

3′Breath and neck

5′Spine

8′Hips