Thursday
Body Heatmap
Target Muscles
Crunch
120 reps1
220 reps2
320 reps3
Abs
Crunch
Abs
Set
Reps
1
20
2
20
3
20
Straight Leg Raise
if you cant find equipment use the one below instead
112 reps1
212 reps2
312 reps3
Abs
Straight Leg Raise
if you cant find equipment use the one below instead
Abs
Set
Reps
1
12
2
12
3
12
Lying Leg Raise
112 reps1
212 reps2
312 reps3
Abs
Lying Leg Raise
Abs
Set
Reps
1
12
2
12
3
12
Russian Twist (Weighted)
130 reps1
230 reps2
330 reps3
ObliquesAbs
Russian Twist (Weighted)
ObliquesAbs
Set
KG
Reps
1
2.3
30
2
2.3
30
3
2.3
30
Dead Bug
each side
115 reps1
215 reps2
315 reps3
Abs
Dead Bug
each side
Abs
Set
Reps
1
15
2
15
3
15
Plank Pushup
145 reps1
245 reps2
345 reps3
ChestTricepsAbs
Plank Pushup
ChestTricepsAbs
Set
Reps
1
45
2
45
3
45