full body
Body Heatmap
Target Muscles
heel walks
130 reps1
230 reps2
Tibialis
heel walks
Tibialis
Set
KG
Reps
1
-
30
2
-
30
Mountain Climber
120 reps1
220 reps2
Abs
Mountain Climber
Abs
Set
Reps
1
20
2
20
Squat (Bodyweight)
115 reps1
215 reps2
QuadsGlutesHamstrings
Squat (Bodyweight)
QuadsGlutesHamstrings
Set
Reps
1
15
2
15
Downward Dog
with toe touch
112 reps1
212 reps2
Front DeltsHamstringsCalves
Downward Dog
with toe touch
Front DeltsHamstringsCalves
Set
Reps
1
12
2
12
plank pull through
110 reps1
210 reps2
ObliquesAbs
plank pull through
ObliquesAbs
Set
KG
Reps
1
-
10
2
-
10
Plate Front Raise
110 reps1
210 reps2
Front Delts
Plate Front Raise
Front Delts
Set
KG
Reps
1
-
10
2
-
10
Bench Press (Dumbbell)
SL
112 reps1
212 reps2
312 reps3
ChestTricepsFront Delts
Bench Press (Dumbbell)
SL
ChestTricepsFront Delts
Set
KG
Reps
1
11.3
12
2
11.3
12
3
11.3
12
Dumbbell Row
116 reps1
216 reps2
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
9.1
16
2
9.1
16
Good Morning (Barbell)
110 reps1
210 reps2
HamstringsGlutesLower Back
Good Morning (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
9.1
10
2
13.6
10
Hip Thrust (Machine)
staggared stance
110 reps1
210 reps2
GlutesHamstrings
Hip Thrust (Machine)
staggared stance
GlutesHamstrings
Set
KG
Reps
1
29.5
10
2
29.5
10
Leg Extension (Machine)
SL
16 reps1
26 reps2
36 reps3
Quads
Leg Extension (Machine)
SL
Quads
Set
KG
Reps
1
27.2
6
2
22.7
6
3
18.1
6
Seated Leg Curl (Machine)
110 reps1
210 reps2
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
31.8
10
2
31.8
10
