Workout Routine

Free

5 day routine

by valefal

Download free Hardy app

My fav exercises from the PT sessions + extras

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Legs & Glutes

Treadmill incline walk

Set
Time
Rest time
1
600 sec
0 sec

Treadmill incline walk

1×600 s

Lower Body Stretches

Set
Reps
Rest time
1
10
0 sec
2
10
0 sec

Lower Body Stretches

2×10

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20
30 sec

Hip Adduction

2×20

Sumo Squat + seated Good Mornings

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
12
30 sec
3
–
–
10
30 sec

Sumo Squat + seated Good Mornings

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec

romanian deadlift

3×12

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec

hip thrust

3×12

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec

leg press

3 sets

single-leg kickbacks

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec

single-leg kickbacks

3 sets

Plank shoulder taps

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec

Plank shoulder taps

2×10

Upper Body

Treadmill incline walk

Set
Time
Rest time
1
600 sec
0 sec

Treadmill incline walk

1×600 s

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec

Chest Press

3×12

Chest Flys

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec

Chest Flys

3×12

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec

pullovers

3×12

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec

seated shoulder press

3 sets

Standing Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
12
30 sec
3
–
–
10
30 sec

Standing Rear Delt Fly

3 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec

triceps kickback

3×15

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
12
30 sec
3
–
–
10
30 sec

seated cable row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec

lat pulldown

3 sets

marching glute bridge

Set
Reps
Rest time
1
10
20 sec
2
10
20 sec
3
10
20 sec

marching glute bridge

3×10

Full body circuit

Treadmill incline walk

Set
Time
Rest time
1
600 sec
0 sec

Treadmill incline walk

1×600 s

Standing Marches

Set
Time
Rest time
1
60 sec
0 sec
2
60 sec
0 sec

Standing Marches

2×60 s

Single arm snatch

Set
Time
Rest time
1
30 sec
0 sec
2
30 sec
0 sec
3
30 sec
0 sec
4
30 sec
0 sec

Single arm snatch

4×30 s

squat to overhead press

Set
Time
Rest time
1
60 sec
0 sec
2
60 sec
0 sec

squat to overhead press

2×60 s

Weighted side lunges squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec

Weighted side lunges squat

2×10

Kettlebell swings

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
20 sec
2
–
–
10
20 sec
3
–
–
10
20 sec

Kettlebell swings

3×10

Plank Pull Throughs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
20 sec
2
–
–
10
20 sec
3
–
–
10
20 sec

Plank Pull Throughs

3×10

Hamis & Glutes

Treadmill incline walk

Set
Time
Rest time
1
600 sec
0 sec

Treadmill incline walk

1×600 s

Lower Body Stretches

Set
Reps
Rest time
1
10
20 sec
2
10
20 sec

Lower Body Stretches

2×10

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec

bulgarian split squat

3 sets

step-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

step-up

3×15

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec

Hyperextensions

3 sets

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Hip Abduction

3 sets

Single Leg Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20
30 sec

Single Leg Hip Abduction

2×20

Reverse plank with knee tucks

Set
Reps
Rest time
1
10
20 sec
2
10
20 sec
3
10
20 sec

Reverse plank with knee tucks

3×10

Abs Time

Treadmill incline walk

Set
Time
Rest time
1
600 sec
0 sec

Treadmill incline walk

1×600 s

Single Arm Standing Marches

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
30 sec
2
–
–
30
30 sec
3
–
–
30
30 sec

Single Arm Standing Marches

3×30

Two-Arms Standing Marches

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
30 sec
2
–
–
30
30 sec
3
–
–
30
30 sec

Two-Arms Standing Marches

3×30

Around the Worlds + weighted side reach

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
30 sec
2
–
–
30
30 sec
3
–
–
30
30 sec

Around the Worlds + weighted side reach

3×30

Weighted Arms and Legs Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec

Weighted Arms and Legs Extension

3×15

Weighted Dead Bugs

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20
30 sec
3
–
–
20
30 sec

Weighted Dead Bugs

3×20

Weighted Bridge marches

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20
30 sec
3
–
–
20
30 sec

Weighted Bridge marches

3×20

V up to side to side

Set
Reps
Rest time
1
20
30 sec
2
20
30 sec

V up to side to side

2×20

In and outs

Set
Reps
Rest time
1
8
30 sec
2
8
30 sec

In and outs

2×8