full body strength
Body Heatmap
Target Muscles
Lunge
hold and calf raise
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Lunge
hold and calf raise
QuadsGlutesHamstrings
Set
Reps
1
10
2
10
3
10
inch worm
15 reps1
25 reps2
35 reps3
HamstringsAbsChest
inch worm
HamstringsAbsChest
Set
KG
Reps
1
-
5
2
-
5
3
-
5
Walking Lunge
120 reps1
220 reps2
320 reps3
QuadsGlutesHamstrings
Walking Lunge
QuadsGlutesHamstrings
Set
Reps
1
20
2
20
3
20
Plank
100:451
200:452
300:453
Abs
Plank
Abs
Set
Time
1
-
2
-
3
-
Side Plank
100:451
200:452
300:453
ObliquesAbs
Side Plank
ObliquesAbs
Set
Time
1
-
2
-
3
-
Hack Squat (Machine)
18 reps1
28 reps2
38 reps3
QuadsGlutes
Hack Squat (Machine)
QuadsGlutes
Set
KG
Reps
1
-
8
2
22.7
8
3
22.7
8
Romanian Deadlift (Dumbbell)
110 reps1
210 reps2
310 reps3
410 reps4
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
22.7
10
2
27.2
10
3
27.2
10
4
27.2
10
Seated Calf Raise
112 reps1
212 reps2
312 reps3
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
22.7
12
2
22.7
12
3
22.7
12
Hip Abduction (Machine)
112 reps1
212 reps2
312 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
27.2
12
2
31.8
12
3
31.8
12