Gympal

    Wednesday: LOWER + CORE

    Jack McRae
    Jack McRae

    Body Heatmap

    Target Muscles

    leg swings (warm up)

    30 sec each direction

    10 repsW
    QuadsHamstrings

    hip circles (body weight)

    30 sec each way

    10 repsW
    GlutesAbductors

    torso twist (warm up)

    30 sec

    10 repsW
    ObliquesAbs

    Plank

    30 sec

    100:00W
    Abs

    Kettlebell Goblet Squat

    18 reps1
    28 reps2
    38 reps3
    QuadsGlutes

    Lunge (Dumbbell)

    116 reps1
    216 reps2
    316 reps3
    QuadsGlutesHamstrings

    Plank

    30 - 60 sec each

    100:001
    200:002
    300:003
    Abs

    Russian Twist (Weighted)

    18 reps1
    28 reps2
    38 reps3
    ObliquesAbs