Workout Routine

Free

Getting fit

by FoodClownInc

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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

Butt and Abs

marching glute bridge

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec
4
5
100 sec

marching glute bridge

4×5

Crunch

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

Crunch

4×10

Single leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

Single leg deadlift

4×5

Leg raises

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

Leg raises

4×10

Clamshell

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

Clamshell

4×10

Cross legged crunch

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

Cross legged crunch

4×10

donkey kicks

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

donkey kicks

4×10