GSMH
Body Heatmap
Target Muscles
Bylatteral bounces
140 repsW
CalvesQuads
Bylatteral bounces
CalvesQuads
Set
Reps
W
40
Side to Side bounces
120 repsW
AdductorsQuadsCalves
Side to Side bounces
AdductorsQuadsCalves
Set
Reps
W
20
in and outs
130 repsW
AdductorsAbductorsQuads
in and outs
AdductorsAbductorsQuads
Set
Reps
W
30
High Knees
116 reps1
216 reps2
316 reps3
AbsQuadsCalves
High Knees
AbsQuadsCalves
Set
Reps
1
16
2
16
3
16
Lunge
18 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Lunge
QuadsGlutesHamstrings
Set
Reps
1
8
2
8
3
8
High Knee Skips
18 reps1
28 reps2
38 reps3
QuadsCalvesAbs
High Knee Skips
QuadsCalvesAbs
Set
Reps
1
8
2
8
3
8
sprint
115 reps1
215 reps2
315 reps3
415 reps4
515 reps5
QuadsHamstringsCalvesGlutes
sprint
QuadsHamstringsCalvesGlutes
Set
Reps
1
15
2
15
3
15
4
15
5
15
SDL to high kneee
110 reps1
210 reps2
310 reps3
HamstringsGlutesQuads
SDL to high kneee
HamstringsGlutesQuads
Set
Reps
1
10
2
10
3
10
Push Up
110 reps1
210 reps2
310 reps3
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
10
2
10
3
10
Squat (Bodyweight)
110 reps1
210 reps2
315 reps3
QuadsGlutesHamstrings
Squat (Bodyweight)
QuadsGlutesHamstrings
Set
Reps
1
10
2
10
3
15
DB rows
110 reps1
210 reps2
310 reps3
Upper BackLats
DB rows
Upper BackLats
Set
KG
Reps
1
9.1
10
2
9.1
10
3
9.1
10
pull through
110 reps1
210 reps2
310 reps3
GlutesHamstrings
pull through
GlutesHamstrings
Set
KG
Reps
1
11.3
10
2
11.3
10
3
11.3
10
Dead Bug
110 reps1
210 reps2
310 reps3
Abs
Dead Bug
Abs
Set
Reps
1
10
2
10
3
10
Superman
110 reps1
210 reps2
310 reps3
Lower BackGlutes
Superman
Lower BackGlutes
Set
Reps
1
10
2
10
3
10
