Light cardio + Core / optional glutes 🚶🏽♀️
Body Heatmap
Target Muscles
Side Bend (Dumbbell)
110 reps1
210 reps2
310 reps3
Obliques
Side Bend (Dumbbell)
Obliques
Set
KG
Reps
1
2.3
10
2
2.3
10
3
2.3
10
Flutter Kicks
120 reps1
220 reps2
320 reps3
Abs
Flutter Kicks
Abs
Set
Reps
1
20
2
20
3
20
Torso Rotation
120 reps1
220 reps2
320 reps3
Obliques
Torso Rotation
Obliques
Set
KG
Reps
1
-
20
2
-
20
3
-
20
Rear Kick (Machine)
110 reps1
210 reps2
310 reps3
GlutesHamstrings
Rear Kick (Machine)
GlutesHamstrings
Set
KG
Reps
1
15.9
10
2
15.9
10
3
15.9
10
Hip Thrust (Smith Machine)
110 reps1
210 reps2
310 reps3
GlutesHamstrings
Hip Thrust (Smith Machine)
GlutesHamstrings
Set
KG
Reps
1
11.3
10
2
11.3
10
3
11.3
10
Treadmill
115:001
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
-
-
