Activity Map
Activity Map
No location data available for this workout
Media Gallery
No photos uploaded yet
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No videos uploaded yet
This workout doesn't have any videos
Segments
Circuit
Front-to-Back Leg Swing
| 1 | 20 Reps | 0 lb |
Lateral Leg Swing
| 1 | 20 Reps | 0 lb |
Single Leg Hamstring Stretch
| 1 | 30s | |
Standing Quadricep Stretch
| 1 | 30s | |
Elevated Kneeling Lunge Stretch
| 1 | 1m0s | |
Bodyweight Squat
| 1 | 20 Reps | 0 lb |
Cossack Squats
| 1 | 20 Reps | 0 lb |
Pogo Jump
| 1 | 50 Reps | 0 lb |
Hamstring Kick Out
| 1 | 20 Reps | 0 lb |
Large Arm Circle
| 1 | 20 Reps | 0 lb |
Reverse Large Arm Circle
| 1 | 20 Reps | 0 lb |
Small Arm Circle
| 1 | 20 Reps | 0 lb |
Reverse Small Arm Circle
| 1 | 20 Reps | 0 lb |
Calf Stretch
| 1 | 30s | |
Single
Barbell Bench Press
lb
| 1 | 10 Reps | 60.0 Kg |
| 2 | 10 Reps | 60.0 Kg |
| 3 | 10 Reps | 90.0 Kg |
| 4 | 10 Reps | 90.0 Kg |
| 5 | 7 Reps | 90.0 Kg |
| 6 | 10 Reps | 90.0 Kg |
| 7 | 10 Reps | 90.0 Kg |
| DS | 7 Reps | 60.0 Kg |
Single
Dual Pulley Row
lb
| 1 | 15 Reps | 40.0 Kg |
| 2 | 15 Reps | 57.0 Kg |
| 3 | 15 Reps | 67.0 Kg |
| 4 | 10 Reps | 77.0 Kg |
Single
Angled Bar Triceps Push Down
lb
| 1 | 20 Reps | 21.0 Kg |
| 2 | 15 Reps | 31.5 Kg |
| 3 | 10 Reps | 38.5 Kg |
| DS | 15 Reps | 24.5 Kg |
Single
Pull Up
| 1 | 3 Reps | 0 lb |
Single
Alternating Dumbbell Bicep Curl
lb
| 1 | 30 Reps | 10.0 Kg |
| 2 | 30 Reps | 10.0 Kg |
| 3 | 20 Reps | 10.0 Kg |
Single
Decline Bench Sit Up
| 1 | 40 Reps | 0 lb |
Circuit
Front-to-Back Leg Swing
| 1 | 20 Reps | 0 lb |
Lateral Leg Swing
| 1 | 20 Reps | 0 lb |
Single Leg Hamstring Stretch
| 1 | 30s | |
Standing Quadricep Stretch
| 1 | 30s | |
Elevated Kneeling Lunge Stretch
| 1 | 1m0s | |
Bodyweight Squat
| 1 | 20 Reps | 0 lb |
Cossack Squats
| 1 | 20 Reps | 0 lb |
Pogo Jump
| 1 | 50 Reps | 0 lb |
Hamstring Kick Out
| 1 | 20 Reps | 0 lb |
Large Arm Circle
| 1 | 20 Reps | 0 lb |
Reverse Large Arm Circle
| 1 | 20 Reps | 0 lb |
Small Arm Circle
| 1 | 20 Reps | 0 lb |
Reverse Small Arm Circle
| 1 | 20 Reps | 0 lb |
Calf Stretch
| 1 | 30s | |
Single
Barbell Bench Press
lb
| 1 | 10 Reps | 60.0 Kg |
| 2 | 10 Reps | 60.0 Kg |
| 3 | 10 Reps | 90.0 Kg |
| 4 | 10 Reps | 90.0 Kg |
| 5 | 7 Reps | 90.0 Kg |
| 6 | 10 Reps | 90.0 Kg |
| 7 | 10 Reps | 90.0 Kg |
| DS | 7 Reps | 60.0 Kg |
Single
Dual Pulley Row
lb
| 1 | 15 Reps | 40.0 Kg |
| 2 | 15 Reps | 57.0 Kg |
| 3 | 15 Reps | 67.0 Kg |
| 4 | 10 Reps | 77.0 Kg |
Single
Angled Bar Triceps Push Down
lb
| 1 | 20 Reps | 21.0 Kg |
| 2 | 15 Reps | 31.5 Kg |
| 3 | 10 Reps | 38.5 Kg |
| DS | 15 Reps | 24.5 Kg |
Single
Pull Up
| 1 | 3 Reps | 0 lb |
Single
Alternating Dumbbell Bicep Curl
lb
| 1 | 30 Reps | 10.0 Kg |
| 2 | 30 Reps | 10.0 Kg |
| 3 | 20 Reps | 10.0 Kg |
Single
Decline Bench Sit Up
| 1 | 40 Reps | 0 lb |
Activity Overview
Metrics
Rating
10/10
Intensity
7/10
RPE
8/10
Total Volume
25,408 lb
Segments
7
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