Workout Routine

Free

Weight loss journey

by kyraShiba

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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

Upper body+ core 💪🏼

Shoulder press

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

Shoulder press

3×12

Machine chest press

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

Machine chest press

3×10

Bicep curls

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

Bicep curls

3×12

Tricep dips

Set
Reps
Rest time
1
10
45 sec
2
10
45 sec
3
10
45 sec

Tricep dips

3×10

Russian twists

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

Russian twists

3×30 s

plank

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

plank

3×30 s

Full body cardio strength 💪🏼

jump squats

Set
Reps
Rest time
1
10
45 sec
2
10
45 sec
3
10
45 sec

jump squats

3×10

Crawling push-ups

Set
Reps
Rest time
1
10
45 sec
2
10
45 sec
3
10
45 sec

Crawling push-ups

3×10

dumbbell row

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

dumbbell row

3×12

plank

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

plank

3×30 s

Jacob's ladder

Set
Time
Rest time
1
90 sec
45 sec
2
90 sec
45 sec
3
90 sec
45 sec

Jacob's ladder

3×90 s

Lower body+core 🍑

front squat

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

front squat

3×15

hip thrust

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

hip thrust

3×15

step-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
45 sec
2
–
–
20
45 sec
3
–
–
20
45 sec

step-up

3×20

wall sit

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

wall sit

3×30 s

Power tower

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

Power tower

3×15

Full body metabolic burn ❤️‍🔥

Kettlebell deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
20 sec
2
–
–
12
20 sec
3
–
–
12
20 sec
4
–
–
12
20 sec

Kettlebell deadlift

4×12

squat to overhead press

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

squat to overhead press

4×10

Alternating lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

Alternating lunges

4×12

jump squats

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

jump squats

4×10

Plank shoulder taps

Set
Reps
Rest time
1
20
45 sec
2
20
45 sec
3
20
45 sec
4
20
45 sec

Plank shoulder taps

4×20

Cardio fat burn ❤️‍🔥

Row machine

Set
Time
Rest time
1
600 sec
45 sec

Row machine

1×600 s

mountain climbers

Set
Time
Rest time
1
40 sec
20 sec
2
40 sec
20 sec
3
40 sec
20 sec

mountain climbers

3×40 s

Jump rope

Set
Time
Rest time
1
40 sec
20 sec
2
40 sec
20 sec
3
40 sec
20 sec

Jump rope

3×40 s

Squat reach

Set
Time
Rest time
1
40 sec
20 sec
2
40 sec
20 sec
3
40 sec
20 sec

Squat reach

3×40 s