Sport workouts
10 free sport workout plans with the full exercise list, sets, reps and rest timers for every session. One tap imports any of them into the GymiaFit app.
Boxer's Engine
intermediateA 45-minute boxing conditioning session that builds the engine rather than the technique.
Cage Ready
advancedA 50-minute advanced MMA-style conditioning session. Shadow boxing sets the pace, ball slams and kettlebell swings…
Court Quickness
intermediateA 40-minute session for court sports — basketball, tennis, volleyball — where the first two steps decide the point.
Grappler Strong
advancedA 50-minute advanced session for grapplers, built around grip, pulling and the isometric strength a scramble demands.
Matchday Legs
intermediateA 45-minute leg session for field-sport athletes. Box jumps train reactive power, Bulgarian split squats and walking…
Runner's Strength
beginnerA 40-minute strength session for runners. Walking lunges and step-ups build single-leg strength, hip thrusts…
Sprinter's Build
advancedA 50-minute advanced session for building sprint speed. Power cleans at five sets of five train triple extension,…
Striker's Legs
intermediateA 40-minute leg session for strikers. Lunge front kicks train the kicking pattern under load, jump squats and jumping…
Swimmer's Power
intermediateA 45-minute dryland session for swimmers. Wide-grip pull-ups and dumbbell pullovers build the lats that drive the pull…
Vertical Power
intermediateA 45-minute session for improving vertical jump. Trap bar deadlifts build the pulling strength that underpins every…
Browse by muscle group
Browse by experience level
Or see every free workout in the library, look up a movement in the exercise library, or read training guides on the blog.