daily workout
Body Heatmap
Target Muscles
Kettlebell Around the World
13 repsW
24 reps2
34 reps3
Side DeltsAbs
Kettlebell Around the World
Side DeltsAbs
Set
KG
Reps
W
3.6
3
2
3.6
4
3
3.6
4
Kettlebell Shoulder Press
115 reps1
Front DeltsSide DeltsTriceps
Kettlebell Shoulder Press
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
4.5
15
Kettlebell High Pull
120 reps1
Side DeltsUpper TrapsUpper Back
Kettlebell High Pull
Side DeltsUpper TrapsUpper Back
Set
KG
Reps
1
4.5
20
Kettlebell Goblet Squat
120 reps1
QuadsGlutes
Kettlebell Goblet Squat
QuadsGlutes
Set
KG
Reps
1
4.5
20
Sumo Squat (Kettlebell)
120 reps1
QuadsAdductorsGlutes
Sumo Squat (Kettlebell)
QuadsAdductorsGlutes
Set
KG
Reps
1
4.5
20
Bench Dip
115 reps1
TricepsChest
Bench Dip
TricepsChest
Set
Reps
1
15
Decline Push Up
115 reps1
ChestFront DeltsTriceps
Decline Push Up
ChestFront DeltsTriceps
Set
Reps
1
15
Box Jump
16 reps1
QuadsGlutesCalves
Box Jump
QuadsGlutesCalves
Set
Reps
1
6
Single Leg Standing Calf Raise (Dumbbell)
13 reps1
Calves
Single Leg Standing Calf Raise (Dumbbell)
Calves
Set
KG
Reps
1
11.3
3
Single Leg Romanian Deadlift (Dumbbell)
12 reps1
HamstringsGlutesLower Back
Single Leg Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
11.3
2
Sumo Squat (Dumbbell)
15 reps1
QuadsAdductorsGlutes
Sumo Squat (Dumbbell)
QuadsAdductorsGlutes
Set
KG
Reps
1
11.3
5
Walking Lunge (Dumbbell)
14 reps1
QuadsGlutesHamstrings
Walking Lunge (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
11.3
4
Dumbbell Step Up
12 reps1
QuadsGlutes
Dumbbell Step Up
QuadsGlutes
Set
KG
Reps
1
11.3
2
Lunge (Dumbbell)
14 reps1
QuadsGlutesHamstrings
Lunge (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
11.3
4
Side Bend (Dumbbell)
13 reps1
Obliques
Side Bend (Dumbbell)
Obliques
Set
KG
Reps
1
11.3
3
Pullover (Dumbbell)
14 reps1
LatsChest
Pullover (Dumbbell)
LatsChest
Set
KG
Reps
1
11.3
4
Waiter Curl (Dumbbell)
15 reps1
BicepsForearms
Waiter Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
11.3
5
Reverse Grip Concentration Curl
14 reps1
BicepsForearms
Reverse Grip Concentration Curl
BicepsForearms
Set
KG
Reps
1
3.6
4
Triceps Extension (Dumbbell)
12 reps1
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
11.3
2
Upright Shoulder External Rotation
16 reps1
Rear Delts
Upright Shoulder External Rotation
Rear Delts
Set
KG
Reps
1
3.6
6
Farmers Walk
14 reps1
ForearmsUpper TrapsAbs
Farmers Walk
ForearmsUpper TrapsAbs
Set
KG
Reps
1
11.3
4
Dumbbell Snatch
15 reps1
GlutesSide DeltsHamstrings
Dumbbell Snatch
GlutesSide DeltsHamstrings
Set
KG
Reps
1
3.6
5
