Tonus: Home Workout Plan

Start with five minutes at home or follow a structured gym program. Tonus helps you choose a workout, keep a steady schedule and see your progress.

YOUR FLEXIBLE PLAN Choose three training days with rest between them. Complete 12 workouts at your pace: 5, 10 or 20 minutes, with gentle or regular effort. Choose no-jump, standing or equipment-free workouts. Missed workouts move to the next selected day; completed progress stays saved. Effort changes require your agreement.

TRAIN IN THE GYM Six programs cover bench press, full body, strength and volume, four main strength exercises, back and legs. Check the required experience, equipment and known strength exercise results before starting. Follow sets, repetitions, rest and suggested loads; adjust manual weights to your technique and recovery. A target weight is a goal, not a guaranteed result.

MAKE IT A HABIT • Weekly goals, workout history and a collection of medals • Favorites, workout repeats and 12 short routines • Training lessons, a glossary and exercise technique tips • In-app notifications and optional reminders on training days • Share your week or a completed workout

DURING A WORKOUT Written technique instructions, timers, exercise replacements and a difficulty rating after finishing. Widgets and Live Activity help you follow your workout on the Lock Screen. Apple Health is optional.

Free access, no registration and no subscriptions. Workout history and Health data stay on your device. Plans and written instructions work offline. You choose whether to share a result or an aggregate usage report containing no Health data or identifiers.

60 exercises with videos. Online videos need internet access. Supported clips can be downloaded and removed in Profile. External RUTUBE and YouTube pages open only on your request, apply their own policies and may show ads. Workout history and Apple Health data are not sent to video providers.

Stop if you feel pain or unwell. If you have health restrictions, discuss training with a qualified professional. Tonus does not provide medical care.