running 1
Body Heatmap
Target Muscles
Lunge
hold calf raise
130 reps1
230 reps2
330 reps3
QuadsGlutesHamstrings
Lunge
hold calf raise
QuadsGlutesHamstrings
Set
Reps
1
30
2
30
3
30
inch worm
15 reps1
25 reps2
35 reps3
HamstringsAbsChest
inch worm
HamstringsAbsChest
Set
KG
Reps
1
-
5
2
-
5
3
-
5
Squat (Bodyweight)
heels raise
115 reps1
215 reps2
315 reps3
QuadsGlutesHamstrings
Squat (Bodyweight)
heels raise
QuadsGlutesHamstrings
Set
Reps
1
15
2
15
3
15
side plank
with hip flexion
116 reps1
216 reps2
316 reps3
ObliquesAbs
side plank
with hip flexion
ObliquesAbs
Set
KG
Reps
1
-
16
2
-
16
3
-
16
Lateral Lunge
112 reps1
212 reps2
312 reps3
QuadsAdductorsGlutes
Lateral Lunge
QuadsAdductorsGlutes
Set
Reps
1
12
2
12
3
12
Lateral Band Walks
124 reps1
224 reps2
324 reps3
AbductorsGlutes
Lateral Band Walks
AbductorsGlutes
Set
Reps
1
24
2
24
3
24
Lying Leg Raise
single leg
120 reps1
220 reps2
320 reps3
Abs
Lying Leg Raise
single leg
Abs
Set
Reps
1
20
2
20
3
20
Goblet Squat
16 reps1
26 reps2
36 reps3
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
18.1
6
2
18.1
6
3
18.1
6
Single Leg Romanian Deadlift (Dumbbell)
with knee drive
112 reps1
212 reps2
312 reps3
HamstringsGlutesLower Back
Single Leg Romanian Deadlift (Dumbbell)
with knee drive
HamstringsGlutesLower Back
Set
KG
Reps
1
9.1
12
2
9.1
12
3
9.1
12
Sumo Deadlift
18 reps1
28 reps2
38 reps3
GlutesHamstringsQuadsLower BackAdductors
Sumo Deadlift
GlutesHamstringsQuadsLower BackAdductors
Set
KG
Reps
1
22.7
8
2
22.7
8
3
22.7
8