BW/1L/Calves
| Exercise | Timer | Reps | Control |
|---|---|---|---|
One leg floor calf raise left
|
60 | 0 | |
One leg floor calf raise right
|
60 | 0 | |
Standing calf raise
|
60 | 0 |
BW/1L/Hips
| Exercise | Timer | Reps | Control |
|---|---|---|---|
Alternate lying floor leg raise
|
60 | 0 | |
Bulgarian split squat left
|
60 | 0 | |
Bulgarian split squat right
|
60 | 0 | |
Hanging leg raise
|
60 | 0 | |
Side lunge left
|
60 | 0 | |
Side lunge right
|
60 | 0 | |
Superman
|
60 | 0 |
BW/1L/Thighs
| Exercise | Timer | Reps | Control |
|---|---|---|---|
Forward lunge
|
60 | 0 | |
Split squats left
|
60 | 0 | |
Split squats right
|
60 | 0 | |
Squat
|
60 | 0 |
BW/1L/Waist
| Exercise | Timer | Reps | Control |
|---|---|---|---|
Air bike
|
60 | 0 | |
Crunch
|
60 | 0 | |
Front plank
|
60 | 0 | |
Side plank left
|
60 | 0 | |
Side plank right
|
60 | 0 | |
Sit up
|
60 | 0 |
BW/2U/Back
| Exercise | Timer | Reps | Control |
|---|---|---|---|
Bodyweight chin up
|
60 | 0 | |
Bodyweight inverted row
|
60 | 0 | |
Bodyweight pull up
|
60 | 0 | |
Bodyweight reverse plank
|
60 | 0 |
BW/2U/Chest
| Exercise | Timer | Reps | Control |
|---|---|---|---|
Archer push up
|
60 | 0 | |
Chest dip
|
60 | 0 | |
Dip on floor with chair
|
60 | 0 | |
Push up
|
60 | 0 | |
Single arm push up left
|
60 | 0 | |
Single arm push up right
|
60 | 0 |
BW/2U/Upper_Arms
| Exercise | Timer | Reps | Control |
|---|---|---|---|
Bench dip on floor
|
60 | 0 | |
Close grip push up
|
60 | 0 | |
Diamond push up
|
60 | 0 | |
Triceps dip
|
60 | 0 |
DB/1U/Back
| Exercise | Timer | Reps | Control |
|---|---|---|---|
Bent over row
|
60 | 0 | |
Bent over row left
|
60 | 0 | |
Bent over row right
|
60 | 0 | |
Shrug
|
60 | 0 | |
Straight arm pullover
|
60 | 0 |
DB/1U/Chest
| Exercise | Timer | Reps | Control |
|---|---|---|---|
Bench press
|
60 | 0 | |
Bent over row
|
60 | 0 | |
Fly
|
60 | 0 | |
Incline bench press
|
60 | 0 | |
Incline fly
|
60 | 0 |
DB/1U/Shoulders
| Exercise | Timer | Reps | Control |
|---|---|---|---|
Arnold press
|
60 | 0 | |
Front raise
|
60 | 0 | |
Lateral raise
|
60 | 0 | |
Rear lateral raise
|
60 | 0 | |
Seated shoulder press
|
60 | 0 |
DB/1U/Upper_Arms
| Exercise | Timer | Reps | Control |
|---|---|---|---|
Alternate biceps curl
|
60 | 0 | |
Concentration curl left
|
60 | 0 | |
Concentration curl right
|
60 | 0 | |
Kickback left
|
60 | 0 | |
Kickback right
|
60 | 0 | |
Seated triceps extension
|
60 | 0 |
DB/2L/Calves
| Exercise | Timer | Reps | Control |
|---|---|---|---|
Single leg calf raise left
|
60 | 0 | |
Single leg calf raise right
|
60 | 0 | |
Standing calf raise
|
60 | 0 |
DB/2L/Thighs
| Exercise | Timer | Reps | Control |
|---|---|---|---|
Lunge
|
60 | 0 | |
Romanian deadlift
|
60 | 0 | |
Split squat left
|
60 | 0 | |
Split squat right
|
60 | 0 | |
Squat
|
60 | 0 |
DB/2L/Waist
| Exercise | Timer | Reps | Control |
|---|---|---|---|
Side bend left
|
60 | 0 | |
Side bend right
|
60 | 0 |