Workout Routine

Free

Fit & Sexy

by mollystokes

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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

Lower 🍑

calf raise

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

calf raise

3×8

Adductor

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
65% 1RM
29 lbs
12
100 sec
3
–
–
12
100 sec

Adductor

3×12

Abductor

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

Abductor

3×12

leg press

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

leg press

3×8

Treadmill

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec

Treadmill

1×15

bicycle

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

bicycle

1×10

Stairmaster

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

Stairmaster

1×5

Upper 🍒

Bicep curl

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

Bicep curl

3×8

tricep pushdown

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

tricep pushdown

3×8

face pull

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

face pull

3×8

Treadmill

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec

Treadmill

1×20

bicycle

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec

bicycle

1×15

Stairmaster

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

Stairmaster

1×5