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Body Heatmap
Target Muscles
Lateral Leg Raises
115 reps1
215 reps2
315 reps3
AbductorsGlutes
Lateral Leg Raises
AbductorsGlutes
Set
Reps
1
15
2
15
3
15
Lateral Band Walks
115 reps1
215 reps2
315 reps3
AbductorsGlutes
Lateral Band Walks
AbductorsGlutes
Set
Reps
1
15
2
15
3
15
Push Up
115 reps1
215 reps2
315 reps3
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
15
2
15
3
15
Plank Pushup
115 reps1
215 reps2
315 reps3
ChestTricepsAbs
Plank Pushup
ChestTricepsAbs
Set
Reps
1
15
2
15
3
15
Superman
115 reps1
215 reps2
315 reps3
Lower BackGlutes
Superman
Lower BackGlutes
Set
Reps
1
15
2
15
3
15
Front Raise (Band)
115 reps1
215 reps2
315 reps3
Front Delts
Front Raise (Band)
Front Delts
Set
KG
Reps
1
-
15
2
-
15
3
-
15
Plank
100:201
200:402
300:903
Abs
Plank
Abs
Set
Time
1
-
2
-
3
-
Sit Up
115 reps1
215 reps2
315 reps3
Abs
Sit Up
Abs
Set
Reps
1
15
2
15
3
15
Lunge
115 reps1
215 reps2
315 reps3
QuadsGlutesHamstrings
Lunge
QuadsGlutesHamstrings
Set
Reps
1
15
2
15
3
15
Hamstring Stretch
100:601
200:602
300:603
Hamstrings
Hamstring Stretch
Hamstrings
Set
Time
1
-
2
-
3
-
Standing Calf Raise
115 reps1
215 reps2
315 reps3
Calves
Standing Calf Raise
Calves
Set
Reps
1
15
2
15
3
15
Frog Pose
100:601
201:202
301:503
Adductors
Frog Pose
Adductors
Set
Time
1
-
2
-
3
-
Pull Up (Band)
115 reps1
215 reps2
315 reps3
LatsUpper Back
Pull Up (Band)
LatsUpper Back
Set
-KG
Reps
1
-
15
2
-
15
3
-
15
Lying Neck Curls
115 reps1
215 reps2
315 reps3
Neck
Lying Neck Curls
Neck
Set
Reps
1
15
2
15
3
15