Workout Routine

Free

Ava Full Body

by Istoleapie

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

Workouts

Workout A

chinup

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

chinup

3×1+

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20 +
amrap
60 sec

squat

3×20+

floor press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8 +
amrap
60 sec

floor press

3×8+

hanging leg raises

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

hanging leg raises

3×10

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8 +
amrap
60 sec

overhead press

3×8+

mountain climbers

Set
Reps
Rest time
1
30
60 sec
2
30
60 sec
3
30 +
amrap
60 sec

mountain climbers

3×30+

Workout B

neutral grip pull up

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

neutral grip pull up

3×1+

push-ups

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5 +
amrap
100 sec

push-ups

3×5+

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
120 sec
2
–
–
30 +
amrap
100 sec

squat

2×30+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec

lateral raise

3×10+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

romanian deadlift

3×8

mountain climbers

Set
Reps
Rest time
1
30
60 sec
2
30
60 sec
3
30 +
amrap
60 sec

mountain climbers

3×30+