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RPE
Sets
Reps
Rest
Rest
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Goblet Squats
(Quadriceps, Hamstrings, Gluteus Maximus, Calves)
6
3
10
90 secs
2:01:02
No
Plank Jacks
(Rectus Abdominus, Transverse Abdominis, Obliques, Gluteus Maximus, Hamstrings, Quadriceps, 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
Leg Curls
(Hamstrings)
6
3
10
90 secs
2:01:02
No
Leg Extensions
(Quadriceps)
6
3
10
90 secs
2:01:02
No
Body-Weight Walking Lunges
(Gluteus Maximus, Quadriceps, Hamstrings, Gastrocnemius, Soleus)
6
3
10
90 secs
2:01:02
No
Cable Abductions
(Gluteus Maximus, Gluteus Minimus, Tensor Fasciae Latae)
6
3
10
90 secs
2:01:02
No
Mountain Climbers
(Quadriceps, Hamstrings, Rectus Abdominis, Triceps)
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
Reverse Lunges
(Gluteus Maximus, Gluteus Medius, Hamstrings, Calves, Rectus Abdominus, Quadriceps)
6
3
10
90 secs
2:01:02
No
Omni Row Machine
(Latissimus Dorsi, Teres Major, Trapezius, Posterior Deltoid)
6
3
10
90 secs
2:01:02
No
T-Bar Row Machine (Narrow Handles)
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
6
3
10
90 secs
2:01:02
No
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