Workout Routine

Free

After Work Special

by Naddan

Download free Hardy app

But of a mix

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

Workouts

Workout 6

Skipping

Set
Time
Rest time
1
180 sec
100 sec

Skipping

1×180 s

Workout 1

spider-man mountain climbers

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

spider-man mountain climbers

3×10

Workout 2

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

pullup

3×5

Workout 3

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

chinup

3×5

Workout 4

Block Buster

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

Block Buster

3×15

Workout 5

Battle Rope

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

Battle Rope

3×30 s