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Touchdown

Burning calories
Touchdown gif
Doing the Touchdown right? Let your AI coach fix your form and build it into a plan made for you.

About

It's a workout that can develop your whole body's muscles, and it's also very good for burning calories, and the bigger you keep your posture, the more calories you burn!

How to Touchdown

Starting Position

Stand and spread your arms to the sides.

Proper Form

1. Stand straight with your feet together and bring your hands together in front of your chest.

2. Turn your body to one side while stepping back with your foot and touch the floor with the fingers of the same side.

3. Do the same on the opposite side.

Breathing Technique

Inhale while raising your arms and exhale while lowering them.

Precautions

Gently bend your knees and be careful not to excessively twist your ankles.

From the Community

Touchdown Community

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Touchdown Related Reading

  • Full-body vs. split training: muscle and strength gains are the same — per a 2024 meta-analysis
    What Actually Matters

    Full-body vs. split training: muscle and strength gains are the same — per a 2024 meta-analysis

    Full-body or split? For muscle growth and strength, the answer is neither — they're equal, per a 2024 J Strength Cond Res meta-analysis of 14 studies.

  • Creatine works for women — here's what 69 studies and a 2-year RCT of 237 women actually found
    What Actually Matters

    Creatine works for women — here's what 69 studies and a 2-year RCT of 237 women actually found

    Creatine isn't just for men. It builds strength, protects muscle, and supports bone health — per a 2025 meta-analysis of 69 studies and a 2-year RCT of 237 postmenopausal women.

  • Creatine is not bad for your heart — in fact, phosphocreatine cut all-cause mortality by 29% across 3,400 cardiac patients in a 2016 meta-analysis of 41 trials
    Myths Busted

    Creatine is not bad for your heart — in fact, creatine cut mortality in a 2016 meta-analysis

    Think creatine damages your heart? The opposite is true. Here's what the cardiac research actually shows, per a meta-analysis of 41 controlled trials.

  • Sets per workout is the only training variable that reliably predicts muscle growth.
    Numbers Don't Lie

    Sets per workout is the only training variable that reliably predicts muscle growth.

    Wondering how many sets per workout you actually need? The answer is simpler than you think — according to a 2020 meta-analysis of 111 studies.

  • Lengthened partials build as much muscle as full reps — and may grow it faster per set
    What Actually Matters

    Lengthened partials build as much muscle as full reps — and may grow it faster per set

    Lengthened partials match full range-of-motion training for muscle growth — and beat it on a per-set basis, per a 2025 RCT across 15 sites with 297 participants.

  • Progressive Overload Is the Only Variable That Actually Guarantees Muscle Growth.
    What Actually Matters

    Progressive Overload Is the Only Variable That Actually Guarantees Muscle Growth.

    Adding weight isn't the only way to progressively overload — reps work just as well, according to a 2024 RCT and an ACSM overview of 137 systematic reviews.

Curious about a Cardio workout plan that includes the Touchdown

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