Monday-Friday
Body Heatmap
Target Muscles
Push Up
13 reps1
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
3
Kneeling Push Up
13 reps1
ChestTriceps
Kneeling Push Up
ChestTriceps
Set
Reps
1
3
Pike Pushup
13 reps1
Front DeltsTricepsChest
Pike Pushup
Front DeltsTricepsChest
Set
Reps
1
3
Diamond Push Up
13 reps1
TricepsChest
Diamond Push Up
TricepsChest
Set
Reps
1
3
Wide-Elbow Triceps Press (Dumbbell)
13 reps1
TricepsChest
Wide-Elbow Triceps Press (Dumbbell)
TricepsChest
Set
KG
Reps
1
-
3
Dumbbell Row
13 reps1
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
-
3
Seated Cable Row - Bar Wide Grip
13 reps1
Upper BackLats
Seated Cable Row - Bar Wide Grip
Upper BackLats
Set
KG
Reps
1
-
3
Back Stretch
101:201
Upper BackLower Back
Back Stretch
Upper BackLower Back
Set
Time
1
-
Renegade Row (Dumbbell)
13 reps1
Upper BackAbs
Renegade Row (Dumbbell)
Upper BackAbs
Set
KG
Reps
1
-
3
Chest Supported Reverse Fly (Dumbbell)
13 reps1
Rear DeltsUpper Back
Chest Supported Reverse Fly (Dumbbell)
Rear DeltsUpper Back
Set
KG
Reps
1
-
3
Kettlebell High Pull
13 reps1
Side DeltsUpper TrapsUpper Back
Kettlebell High Pull
Side DeltsUpper TrapsUpper Back
Set
KG
Reps
1
-
3
Reverse Grip Lat Pulldown (Cable)
13 reps1
LatsBiceps
Reverse Grip Lat Pulldown (Cable)
LatsBiceps
Set
KG
Reps
1
-
3
Hammer Curl (Dumbbell)
13 reps1
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
-
3
Zottman Curl (Dumbbell)
13 reps1
BicepsForearms
Zottman Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
-
3
Triceps Extension (Dumbbell)
13 reps1
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
-
3
Downward Dog
13 reps1
Front DeltsHamstringsCalves
Downward Dog
Front DeltsHamstringsCalves
Set
Reps
1
3
Upright Row (Dumbbell)
13 reps1
Side DeltsUpper Traps
Upright Row (Dumbbell)
Side DeltsUpper Traps
Set
KG
Reps
1
-
3
Across Chest Shoulder Stretch
101:201
Rear Delts
Across Chest Shoulder Stretch
Rear Delts
Set
Time
1
-
Back Extension (Weighted Hyperextension)
13 reps1
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
-
3
Bird Dog
13 reps1
AbsGlutesLower Back
Bird Dog
AbsGlutesLower Back
Set
Reps
1
3
Cable Crunch
13 reps1
Abs
Cable Crunch
Abs
Set
KG
Reps
1
-
3
Plank
100:601
Abs
Plank
Abs
Set
Time
1
-
Sit Up
13 reps1
Abs
Sit Up
Abs
Set
Reps
1
3
Heel Taps
13 reps1
AbsObliques
Heel Taps
AbsObliques
Set
Reps
1
3
Bicycle Crunch
13 reps1
AbsObliques
Bicycle Crunch
AbsObliques
Set
Reps
1
3
Seated Leg Raise
13 reps1
Abs
Seated Leg Raise
Abs
Set
Reps
1
3
Elbow to Knee
13 reps1
AbsObliques
Elbow to Knee
AbsObliques
Set
Reps
1
3
Spiderman
13 reps1
AbsObliques
Spiderman
AbsObliques
Set
Reps
1
3
Side Plank
100:601
ObliquesAbs
Side Plank
ObliquesAbs
Set
Time
1
-
Kettlebell Around the World
13 reps1
Side DeltsAbs
Kettlebell Around the World
Side DeltsAbs
Set
KG
Reps
1
-
3
Russian Twist (Weighted)
13 reps1
ObliquesAbs
Russian Twist (Weighted)
ObliquesAbs
Set
KG
Reps
1
-
3
Cable Twist (Up to down)
13 reps1
ObliquesAbs
Cable Twist (Up to down)
ObliquesAbs
Set
KG
Reps
1
-
3
Cable Twist (Down to up)
13 reps1
ObliquesAbs
Cable Twist (Down to up)
ObliquesAbs
Set
KG
Reps
1
-
3
Treadmill
118:001
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
-
-
Sumo Squat
13 reps1
QuadsAdductorsGlutes
Sumo Squat
QuadsAdductorsGlutes
Set
Reps
1
3
Kettlebell Goblet Squat
13 reps1
QuadsGlutes
Kettlebell Goblet Squat
QuadsGlutes
Set
KG
Reps
1
-
3
Kneeling Hip Flexor Stretch
101:201
Glutes
Kneeling Hip Flexor Stretch
Glutes
Set
Time
1
-
Standing Calf Raise
13 reps1
Calves
Standing Calf Raise
Calves
Set
Reps
1
3
Lateral Squat
13 reps1
2-2
QuadsAdductorsGlutes
Lateral Squat
QuadsAdductorsGlutes
Set
Reps
1
3
2
-
Plank
1::1
Abs
Plank
Abs
Set
Time
1
-