Skip to content

Mueff / Moves

161 moves, shown by the cow.

Every move in the app, at real speed. Tap one for how to set up, three steps, and where you should feel it.

Strength 97

Pushes, pulls, squats and hinges, with your body weight or the gear you own.

Reverse lungeMedium · no gear Side lungeMedium · no gear Squat jumpHard · no gear Calf raiseEasy · no gear Step calf raiseMedium · step or box Step-upMedium · step or box, a chair or bench Glute bridgeEasy · no gear Push-upMedium · no gear Incline push-upEasy · a chair, bench or step or box Chair dipMedium · a chair or bench PlankMedium · no gear Dead bugEasy · no gear Bird dogEasy · no gear Wall sitMedium · a wall Wall chest passMedium · medicine ball, a wall Goblet squatMedium · dumbbells, kettlebell, backpack or jug One-arm rowMedium · dumbbells, kettlebell, jug or backpack Dumbbell bench pressMedium · dumbbells, bench Floor pressMedium · dumbbells or kettlebell Romanian deadliftMedium · dumbbells, barbell or kettlebell Overhead pressMedium · dumbbells, barbell or kettlebell Back squatHard · barbell DeadliftHard · barbell Kettlebell swingMedium · kettlebell or dumbbells Cable rowMedium · pulley machine Lat pulldownMedium · pulley machine Face pullEasy · pulley machine or bands WoodchopMedium · pulley machine or bands Band pull-apartEasy · bands Dead hangMedium · pull-up bar Hanging knee raiseHard · pull-up bar Farmer carryMedium · dumbbells, kettlebell, jug or backpack Dumbbell thrusterHard · dumbbells or kettlebell Dumbbell clean and pressHard · dumbbells or kettlebell Renegade rowHard · dumbbells or kettlebell BurpeeHard · no gear Bear crawlMedium · no gear Bodyweight squatEasy · no gear Chair sit-to-standEasy · a chair or bench Sumo squatEasy · no gear Bulgarian split squatHard · bench, a chair or step or box Curtsy lungeMedium · no gear Cossack squatHard · no gear Jump lungeHard · no gear Broad jumpHard · no gear Single-leg deadliftMedium · no gear Hip thrustMedium · bench or a chair Single-leg bridgeMedium · no gear Front squatHard · barbell Wall push-upEasy · a wall Knee push-upEasy · no gear Diamond push-upHard · no gear Pike push-upHard · no gear Bench pressHard · barbell, bench Arnold pressMedium · dumbbells Band chest pressEasy · bands Lateral raiseMedium · dumbbells, bands or pulley machine Cable flyMedium · pulley machine Overhead triceps extensionMedium · dumbbells, kettlebell or bands Triceps pushdownEasy · pulley machine or bands Pull-upHard · pull-up bar Chin-upHard · pull-up bar Slow pull-up lowerMedium · pull-up bar Barbell rowHard · barbell Band rowEasy · bands Biceps curlEasy · dumbbells, kettlebell, bands, barbell, jug or pulley machine Hammer curlMedium · dumbbells SupermanEasy · no gear Prone Y raiseEasy · no gear Chin tuck holdEasy · a wall ShrugEasy · dumbbells, kettlebell, barbell, backpack or jug Plank shoulder tapMedium · no gear Hollow holdHard · no gear Side plankMedium · no gear Russian twistMedium · no gear V-upHard · no gear Pilates hundredMedium · yoga mat Pilates roll-upHard · yoga mat Side-lying leg liftEasy · yoga mat Boat holdMedium · yoga mat Roller dead bugHard · foam roller Ball hamstring curlMedium · stability ball Ball knee tuckMedium · stability ball Ball pikeHard · stability ball Stir the potHard · stability ball Ball dead bugEasy · stability ball Ball wall squatEasy · stability ball, a wall Ball back extensionEasy · stability ball Ball push-upHard · stability ball Strap rowEasy · suspension straps Strap push-upMedium · suspension straps Strap Y raiseMedium · suspension straps Strap curlMedium · suspension straps Strap single-leg squatMedium · suspension straps Strap hamstring curlHard · suspension straps Strap pikeHard · suspension straps Single-leg balanceEasy · a wall

Cardio 13

Moves that raise your heart rate, from marching in place to jumps.

Skater hopMedium · no gear Defensive slidesMedium · no gear High kneesMedium · no gear Shadow boxingEasy · no gear Jump ropeMedium · jump rope Low dribble walkEasy · medicine ball Jumping jacksEasy · no gear Sprint in placeHard · no gear Stair runsMedium · step or box Mountain climbersMedium · no gear High-knee marchEasy · no gear Step jackEasy · no gear Squat side stepEasy · no gear

Mobility and stretches 51

Held stretches and moving drills for the neck, back, hips and legs.

Cat and cowEasy · no gear Open bookEasy · no gear Towel hamstring stretchEasy · a towel Knee-to-wall rockEasy · a wall Wall angelsEasy · a wall Foam rollEasy · foam roller Sun salutationMedium · yoga mat Crescent lunge flowEasy · yoga mat Roll the upper backEasy · foam roller Roll the quadsEasy · foam roller Roll the outer thighMedium · foam roller Roll the glutesEasy · foam roller Roll the latsEasy · foam roller Roll the calvesEasy · foam roller Chest opener on the rollerEasy · foam roller Neck side stretchEasy · no gear Neck turnEasy · no gear Levator stretchEasy · no gear Chin tuckEasy · no gear Doorway chest stretchEasy · a wall Cross-body shoulder stretchEasy · no gear Arm circlesEasy · no gear Thread the needleEasy · no gear Overhead triceps stretchEasy · no gear Wrist stretchEasy · no gear Wall lat stretchEasy · a wall or a chair Chair back extensionEasy · a chair Child’s poseEasy · no gear CobraEasy · no gear Downward dogMedium · no gear World’s greatest stretchMedium · no gear Lying spinal twistEasy · no gear PigeonMedium · no gear 90/90 hip switchMedium · no gear Figure fourEasy · no gear ButterflyEasy · no gear Frog stretchHard · no gear Hip circlesMedium · no gear Happy babyEasy · no gear Lizard lungeMedium · no gear Couch stretchHard · a wall or a chair Standing quad stretchEasy · no gear Wall calf stretchEasy · a wall Seated forward foldEasy · no gear Deep squat holdMedium · no gear Leg swingsEasy · a wall Box breathingEasy · no gear Legs up the wallEasy · a wall Back stretch over the ballEasy · stability ball Side stretch over the ballEasy · stability ball Strap chest stretchEasy · suspension straps

In the app, every session fits your time, your gear and your level.

Get Mueff free on iPhoneFree to start. Apple Watch with Mueff+.