Sunday
Body Heatmap
Target Muscles
Plank
100:301
200:202
300:403
Abs
Plank
Abs
Set
Time
1
-
2
-
3
-
Sit Up
11 repsF
Abs
Sit Up
Abs
Set
Reps
F
1
Goblet Squat
If you can, stand on a circular weight with your heel on it
112 reps1
212 reps2
312 reps3
QuadsGlutes
Goblet Squat
If you can, stand on a circular weight with your heel on it
QuadsGlutes
Set
KG
Reps
1
3.6
12
2
3.6
12
3
3.6
12
Hip Abduction (Machine)
18 reps1
28 reps2
38 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
29.5
8
2
29.5
8
3
29.5
8
Hip Adduction (Machine)
112 reps1
212 reps2
312 reps3
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
18.1
12
2
18.1
12
3
18.1
12
Lat Pulldown (Cable)
17 reps1
27 reps2
37 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
24.9
7
2
24.9
7
3
24.9
7
Running
You can do a mix of walking and jogging
103:601
201:802
QuadsHamstringsCalvesGlutes
Running
You can do a mix of walking and jogging
QuadsHamstringsCalvesGlutes
Set
Time
1
-
2
-
Leg Extension (Machine)
112 reps1
212 reps2
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
13.6
12
2
13.6
12
Seated Leg Curl (Machine)
112 reps1
212 reps2
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
22.7
12
2
22.7
12