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Workout Routine
Free
Clara Hemma
by Ratrider
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Hemmaträning för Clara
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
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Workouts
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Workout 1: Full-Body Strenght & Mobility - Måndag
Static stretch and light cardio
Start
in App
Set
Time
Rest time
1
300 sec
30 sec
Static stretch and light cardio
1×300 s
Start
in App
Full-body Kettlebell
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
30 sec
2
–
–
5
30 sec
3
–
–
5
30 sec
Full-body Kettlebell
3×5
Start
in App
Resistance Band Pull-Apart
Start
in App
Set
Reps
Rest time
1
5
30 sec
2
5
30 sec
3
5
30 sec
Resistance Band Pull-Apart
3×5
Start
in App
goblet squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5
60 sec
goblet squat
3×5
Start
in App
Dumbell one-hand row (RIGHT)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
30 sec
2
–
–
5
30 sec
3
–
–
5
30 sec
Dumbell one-hand row (RIGHT)
3×5
Start
in App
Dumbell one-hand row (LEFT)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
30 sec
2
–
–
5
30 sec
3
–
–
5
30 sec
Dumbell one-hand row (LEFT)
3×5
Start
in App
plank
Start
in App
Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
plank
2×30 s
Start
in App
static stretch
Start
in App
Set
Time
Rest time
1
300 sec
0 sec
static stretch
1×300 s
Start
in App
Workout 2: Workout 2: Core & Conditioning - Onsdag
Static stretch and light cardio
Start
in App
Set
Time
Rest time
1
400 sec
30 sec
Static stretch and light cardio
1×400 s
Start
in App
Russian Twists (dumbell)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5
60 sec
Russian Twists (dumbell)
3×5
Start
in App
swing
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
30 sec
2
–
–
5
30 sec
3
–
–
5
30 sec
swing
3×5
Start
in App
Resistance Band Side Steps
Start
in App
Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec
Resistance Band Side Steps
3×10
Start
in App
static stretch
Start
in App
Set
Time
Rest time
1
300 sec
0 sec
static stretch
1×300 s
Start
in App
Workout 3: Upper body & Mobility - Fredag
Static stretch and light cardio
Start
in App
Set
Time
Rest time
1
300 sec
30 sec
Static stretch and light cardio
1×300 s
Start
in App
Dumbbell - Military one-hand (RIGHT)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
30 sec
2
–
–
5
30 sec
3
–
–
5
30 sec
Dumbbell - Military one-hand (RIGHT)
3×5
Start
in App
Dumbbell - Military one-hand (LEFT)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
30 sec
2
–
–
5
30 sec
3
–
–
5
30 sec
Dumbbell - Military one-hand (LEFT)
3×5
Start
in App
Dumbbell - Biceps (RIGHT)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
30 sec
2
–
–
5
30 sec
3
–
–
5
30 sec
Dumbbell - Biceps (RIGHT)
3×5
Start
in App
Dumbbell - Biceps (LEFT)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
30 sec
2
–
–
5
30 sec
3
–
–
5
30 sec
Dumbbell - Biceps (LEFT)
3×5
Start
in App
Arm Circles
Start
in App
Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec
Arm Circles
3×30 s
Start
in App
static stretch
Start
in App
Set
Time
Rest time
1
300 sec
0 sec
static stretch
1×300 s
Start
in App