lower body
Body Heatmap
Target Muscles
Squat (Bodyweight)
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Squat (Bodyweight)
QuadsGlutesHamstrings
Set
Reps
1
10
2
10
3
10
Toe Touch
112 reps1
212 reps2
312 reps3
AbsHamstrings
Toe Touch
AbsHamstrings
Set
Reps
1
12
2
12
3
12
Lateral Band Walks
120 reps1
220 reps2
320 reps3
AbductorsGlutes
Lateral Band Walks
AbductorsGlutes
Set
Reps
1
20
2
20
3
20
banded knee raise
112 reps1
212 reps2
312 reps3
Abs
banded knee raise
Abs
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Walking Lunge
124 reps1
224 reps2
324 reps3
QuadsGlutesHamstrings
Walking Lunge
QuadsGlutesHamstrings
Set
Reps
1
24
2
24
3
24
ab crunch machine
110 reps1
210 reps2
310 reps3
Abs
ab crunch machine
Abs
Set
KG
Reps
1
11.3
10
2
11.3
10
3
11.3
10
Lateral Leg Raises
10 each leg
110 reps1
210 reps2
310 reps3
AbductorsGlutes
Lateral Leg Raises
10 each leg
AbductorsGlutes
Set
Reps
1
10
2
10
3
10
Lying Leg Curl (Machine)
110 reps1
210 reps2
310 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
27.2
10
2
27.2
10
3
27.2
10
Hip Thrust (Machine)
staggarded stance
112 reps1
212 reps2
312 reps3
GlutesHamstrings
Hip Thrust (Machine)
staggarded stance
GlutesHamstrings
Set
KG
Reps
1
29.5
12
2
29.5
12
3
29.5
12