Ellim is a free AI-powered personal coach and fitness app for iOS. It features an AI workout generator that creates personalized workout plans in seconds, a library of 3,500+ exercises, meal tracking with AI food recognition, comprehensive progress tracking, and pre-built workout routines.

How does the AI personal coach work?

Describe the workout you want in plain English — for example, "upper body strength workout" or "30-minute HIIT session." Ellim's AI personal coach instantly generates a complete workout plan with exercises, sets, reps, and rest periods, matched from our library of 3,500+ exercises.

Is Ellim free to use?

Yes, Ellim is completely free to use. Core features including the AI workout generator, exercise library, workout tracking, meal logging with food search and barcode scanning, and pre-built routines are available at no cost — no ads, no credit card required. AI food recognition from photos is available as a premium feature.

What types of exercises does Ellim include?

Ellim includes over 3,500 exercises across multiple categories including weight training, bodyweight exercises, stretching and flexibility routines, and cardio workouts. Each exercise comes with detailed instructions.

Can Ellim create personalized workout plans?

Yes, Ellim's AI personal coach creates fully personalized workout plans based on your goals, preferences, and workout history. You can also build custom routines manually or choose from 100+ pre-built workout programs.

Does Ellim track meals and nutrition?

Yes, Ellim includes a dedicated Meal tab for tracking your nutrition. You can search for foods, scan barcodes to add items instantly, or use AI-powered food recognition to identify what you're eating from a photo. Food search and barcode scanning are free, while AI photo recognition is a premium feature.

All Exercises

Resistance Band Jump Lunge with Single Arm Row

Combine explosive lower body power with upper back strength using the Resistance Band Jump Lunge with Single Arm Row for a dynamic full-body workout.

Advanced

Compound

Pull

1 min per set30s rest

Back

Resistance Band

Description

This exercise provides a full-body workout, particularly targeting the legs, core, and upper back. The movement starts with a jump lunge, followed by a single arm row using a resistance band.

How to Do Resistance Band Jump Lunge with Single Arm Row

1
Setup
Anchor a resistance band securely at chest height in front of you. Stand facing the anchor point, holding one end of the band with your right hand, palm facing inward, and step back until there's light tension.
2
Setup
Assume a lunge stance with your left foot forward and right foot back, feet about hip-width apart for balance. Keep your chest up, shoulders back, and core engaged.
3
Explosively jump, switching your leg positions in mid-air so your right foot lands forward and your left foot lands back, immediately absorbing the impact into a lunge.
4
As you land in the lunge with your right foot forward, simultaneously pull the resistance band towards your torso with your right arm, squeezing your shoulder blade.
5
Control the band's return to the starting position as you prepare for the next jump and row.
6
Repeat the jump lunge and row combination on this side for the desired duration or reps, then switch arms and lead legs.

Tips

Maintain a stable core throughout the entire movement to prevent torso rotation during the row and provide stability during the jump lunge.
Focus on landing softly from the jump, absorbing the impact through your entire foot and engaging your glutes and quads to protect your knees.
Initiate the row by retracting your shoulder blade, pulling your elbow back and slightly up, rather than just bending your arm.
Use a band resistance that allows for a challenging row without compromising the explosive nature or proper form of the jump lunge.

Common Mistakes

×Rounding the back during the row reduces back activation; keep your chest proud and shoulder blade retracted to engage the lats properly.
×Allowing knees to cave inward during the lunge landing can stress the knee joint; push your knees slightly outward over your mid-foot to engage the glutes.
×Letting the band snap back after the row loses tension and control; control the eccentric phase by slowly extending your arm against the band's resistance.

Variations

Compound

Band Split Jump with Single Arm Row

Perform a dynamic split jump while simultaneously executing a single-arm resistance band row.

Advanced

BackHipsBand

Compound

Resistance Band Split Jump with Single Arm Row

Combine a dynamic split jump with a resistance band single-arm row to build explosive power and strengthen your back.

Advanced

BackResistance Band

Compound

Resistance Band High Knee Lunge with Single Arm Row

Combine a high knee lunge with a single arm resistance band row to build full-body strength, stability, and coordination.

Intermediate

BackResistance Band

Compound

Resistance Band Squat with Single Arm Row

Combine a lower body squat with an upper body single-arm row using a resistance band.

Intermediate

BackResistance Band

Related Exercises

Compound

Band Jump Lunge with Single Arm Row

Elevate your cardio and strength with the Band Jump Lunge with Single Arm Row. This dynamic, full-body exercise builds power in your legs and back while

Advanced

BackHipsBand

Isolation

Resistance Band Standing Shoulder Extrernal Rotation

Strengthen your rotator cuff with the Resistance Band Standing Shoulder External Rotation. Improve shoulder stability and prevent injuries effectively.

Intermediate

BackResistance Band

Isolation

Resistance Band Standing 90 degrees Shoulder Extrernal Rotation

Strengthen your rotator cuff with resistance band standing 90-degree shoulder external rotations.

Beginner

BackResistance Band

Compound

Resistance Band Pullapart (Supination at 90 Degrees)

Strengthen your upper back and rear deltoids with the resistance band pull-apart, emphasizing scapular retraction and external rotation at 90 degrees for

Beginner

BackResistance Band