bodyweight1
Body Heatmap
Target Muscles
Jumping Jack
145 reps1
245 reps2
345 reps3
CalvesSide DeltsQuads
Jumping Jack
CalvesSide DeltsQuads
Set
Reps
1
45
2
45
3
45
Shoulder Taps
130 reps1
230 reps2
330 reps3
AbsFront Delts
Shoulder Taps
AbsFront Delts
Set
Reps
1
30
2
30
3
30
Lunge
120 reps1
220 reps2
320 reps3
QuadsGlutesHamstrings
Lunge
QuadsGlutesHamstrings
Set
Reps
1
20
2
20
3
20
Push Up
115 reps1
215 reps2
315 reps3
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
15
2
15
3
15
Sit Up
125 reps1
225 reps2
325 reps3
Abs
Sit Up
Abs
Set
Reps
1
25
2
25
3
25
Sumo Squat
125 reps1
225 reps2
325 reps3
QuadsAdductorsGlutes
Sumo Squat
QuadsAdductorsGlutes
Set
Reps
1
25
2
25
3
25
Plank Pushup
120 reps1
220 reps2
320 reps3
ChestTricepsAbs
Plank Pushup
ChestTricepsAbs
Set
Reps
1
20
2
20
3
20
Bird Dog
120 reps1
220 reps2
320 reps3
AbsGlutesLower Back
Bird Dog
AbsGlutesLower Back
Set
Reps
1
20
2
20
3
20
Heel Taps
130 reps1
230 reps2
330 reps3
AbsObliques
Heel Taps
AbsObliques
Set
Reps
1
30
2
30
3
30
Mountain Climber
130 reps1
230 reps2
330 reps3
Abs
Mountain Climber
Abs
Set
Reps
1
30
2
30
3
30
Dead Bug
130 reps1
230 reps2
330 reps3
Abs
Dead Bug
Abs
Set
Reps
1
30
2
30
3
30
Fire Hydrants
120 reps1
220 reps2
320 reps3
GlutesAbductors
Fire Hydrants
GlutesAbductors
Set
Reps
1
20
2
20
3
20
Standing Calf Raise
120 reps1
220 reps2
320 reps3
Calves
Standing Calf Raise
Calves
Set
Reps
1
20
2
20
3
20
Downward Dog
115 reps1
215 reps2
315 reps3
Front DeltsHamstringsCalves
Downward Dog
Front DeltsHamstringsCalves
Set
Reps
1
15
2
15
3
15