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Exercise
Exercise Detail
RPE
Sets
Reps
Rest
Rest
Status
Ab Crunch Machine
(Rectus Abdominis)
6
3
10
90 secs
2:01:02
No
Sit-Ups
(Rectus Abdominis, Transverse Abdominis, Obliques, Hip Flexors)
6
3
10
90 secs
2:01:02
No
Smith Machine Squats
(Quadriceps, Hamstrings, Gluteus Maximus, Calves)
6
3
10
90 secs
2:01:02
No
45° Leg Press (Wide Feet)
(Quadriceps, Glutes, Hamstrings, Gastrocnemius, Soleus)
6
3
10
90 secs
2:01:02
No
Standing Calf Raise Machine
(Gastrocnemius, Soleus)
6
3
10
90 secs
2:01:02
No
Goblet Squats
(Quadriceps, Hamstrings, Gluteus Maximus, Calves)
6
3
10
90 secs
2:01:02
No
Hip Thrusts Machine
(Gluteus Maximus, Gluteus Medius, Hamstrings, Quadriceps, Core, Adductors)
6
3
10
90 secs
2:01:02
No
Dumbbell Between the Legs Squats
(Gluteus Maximus, Gluteus Medius, Quadriceps, Adductor Longus, Adductor Magnus, Pectineus, Gracilis)
6
3
10
90 secs
2:01:02
No
Cable Kick Backs
(Gluteus Maximus, Gluteus Medius, Hamstrings)
6
3
10
90 secs
2:01:02
No
Bicycle Crunches
(Rectus Abdominis, External Obliques, Sartorius, Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae)
6
3
10
90 secs
2:01:02
No
Russian Twists:
(External Obliques, Rectus Abdominis, Transverse Abdominis, Hip Flexors, Erector Spinae, Latissimus Dorsi)
6
3
10
90 secs
2:01:02
No
Plyo-Box Step-Ups
(Gluteus Maximus, Gluteus Minimus, Quadriceps, Hamstrings, Adductors, Abductors, Calves, Core)
6
3
10
90 secs
2:01:02
No
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