Workout Routine

Free

Elisabeth.S

by ASaluri

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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

Leg day 1

glute bridge

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec

glute bridge

2×30 s

side step squats

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

side step squats

2×10

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

hip thrust

4×10

squat

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

squat

3×10

single-leg kickbacks

Set
Reps
Rest time
1
15
100 sec
2
12
100 sec
3
10
100 sec

single-leg kickbacks

3 sets

glute ham raise

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

glute ham raise

3×12

Stairs

Set
Time
Rest time
1
120 sec
0 sec

Stairs

1×120 s

Leg day 2

reverse lunges

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

reverse lunges

2×10

glute bridge

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

glute bridge

2×30 s

goblet squat

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

goblet squat

3 sets

lunge

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

lunge

3 sets

bulgarian split squat

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

bulgarian split squat

3×12

hip thrust

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

hip thrust

3 sets

Stairs

Set
Time
Rest time
1
120 sec
0 sec

Stairs

1×120 s