Workout Routine

Free

Hemma

by Ratrider

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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 1: Full-Body Strength & Mobility - Måndag

Static stretch and light cardio

Set
Time
Rest time
1
300 sec
0 sec

Static stretch and light cardio

1×300 s

Full-body Kettlebell

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

Full-body Kettlebell

2×10

goblet squat

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

goblet squat

3×10

Kettlebell One-hand Row (RIGHT ARM)

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

Kettlebell One-hand Row (RIGHT ARM)

3×10

Kettlebell One-hand Row (LEFT ARM)

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

Kettlebell One-hand Row (LEFT ARM)

3×10

Resistance Band Pull-Apart

Set
Reps
Rest time
1
15
30 sec
2
15
30 sec
3
15
30 sec

Resistance Band Pull-Apart

3×15

plank

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec

plank

3×30 s

static stretch

Set
Time
Rest time
1
300 sec
0 sec

static stretch

1×300 s

Workout 2: Core & Conditioning - Onsdag

Static stretch and light cardio

Set
Time
Rest time
1
300 sec
0 sec

Static stretch and light cardio

1×300 s

Russian Twists

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

Russian Twists

3×8

swing

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

swing

3×15

Resistance Band Side Steps

Set
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec

Resistance Band Side Steps

3×20

Dips

Set
Reps
Rest time
1
8
30 sec
2
8
30 sec
3
8
30 sec

Dips

3×8

static stretch

Set
Time
Rest time
1
300 sec
0 sec

static stretch

1×300 s

Workout 3: Upper Body & Mobility - Fredag

Static stretch and light cardio

Set
Time
Rest time
1
300 sec
0 sec

Static stretch and light cardio

1×300 s

Military one-hand (LEFT)

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

Military one-hand (LEFT)

3×8

Military one-hand (RIGHT)

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

Military one-hand (RIGHT)

3×8

Resistance Bands Row (straight)

Set
Reps
Rest time
1
12
30 sec
2
12
30 sec
3
12
30 sec

Resistance Bands Row (straight)

3×12

Resistance Bands Row (tilted)

Set
Reps
Rest time
1
12
30 sec
2
12
30 sec
3
12
30 sec

Resistance Bands Row (tilted)

3×12

Kettlebell Biceps (RIGHT)

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

Kettlebell Biceps (RIGHT)

3×8

Kettlebell Biceps (LEFT)

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

Kettlebell Biceps (LEFT)

3×8

Arm Circles

Set
Time
Rest time
1
15 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec

Arm Circles

3 sets

static stretch

Set
Time
Rest time
1
300 sec
0 sec

static stretch

1×300 s