Swap Exercises

Pull Up

Equipment:

Difficulty:

Lat Pull Down

Equipment:

Difficulty:

Seated Cable Row

Equipment:

Difficulty:

Bent Over Row

Equipment:

Difficulty:

Swap selected exercise with existing exercise for the:

Current Workout Rest of the program Back

[[{"exerciseName":"Plank","exerciseNotes":"1 min 30 seconds each set ","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"4"}],"guideID":"66531f0326f968b50b54732a","workoutExerciseItemID":"66531f0326f968b50b54732a","workoutExerciseFullName":"Plank"}],[{"exerciseName":"Russian Twist","exerciseNotes":"15 per side","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"15"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"15"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"15"}],"guideID":"66531e6c1d5787bc8ff436c6","workoutExerciseItemID":"66531e6c1d5787bc8ff436c6","workoutExerciseFullName":"Russian Twist"}],[{"exerciseName":"Lying Leg Raise","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"20"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"20"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"20"}],"guideID":"66531e658592e088c973382f","workoutExerciseItemID":"66531e658592e088c973382f","workoutExerciseFullName":"Lying Leg Raise"}],[{"exerciseName":"Heel Taps","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"20"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"20"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"20"}],"guideID":"66531e5ad6c6db72029b267b","workoutExerciseItemID":"66531e5ad6c6db72029b267b","workoutExerciseFullName":"Heel Taps"}],[{"exerciseName":"Burpees","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"66531e523f6bc1e87bc0a342","workoutExerciseItemID":"66531e523f6bc1e87bc0a342","workoutExerciseFullName":"Burpees"}],[{"exerciseName":"Assault Bike","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Km","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"5"}],"guideID":"66b60c641721f5a0b38d53e8","workoutExerciseItemID":"66b60c641721f5a0b38d53e8","workoutExerciseFullName":"Assault Bike"}]]

Cardio & Core

Cardio & Core

1 hour 30 mins

This workout includes a 5km assault bike ride followed by core exercises. The bike boosts cardiovascular endurance, while core training enhances stability and strength. Get ready to elevate your fitness and strengthen your core!

67633843defeb9ea3ebb12d0

66531f0326f968b50b54732a

Plank

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Hold plank position, engage core. Mistakes: Sagging hips, not engaging core.

Where you should 'feel it':

Primary Muscles:

Obliques,Abs

Rectus abdominis

Secondary Muscles

Shoulders

Plank muscle groups

66531e6c1d5787bc8ff436c6

Russian Twist

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Rotate torso side to side, engage core. Mistakes: Not fully rotating, not engaging core.

Where you should 'feel it':

Primary Muscles:

Abs, Obliques

Rectus Abdominis, Obliques

Secondary Muscles

Shoulders

Russian Twist muscle groups

Lying Leg Raise

66531e658592e088c973382f

Lying Leg Raise

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Lift legs to 90 degrees, engage core. Mistakes: Using momentum, not engaging core.

Where you should 'feel it':

Primary Muscles:

Abs

Rectus Abdominis

Secondary Muscles

Hips

Lying Leg Raise muscle groups

66531e5ad6c6db72029b267b

Heel Taps

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Engage core, reach side to side. Mistakes: Not engaging core, not reaching far enough.

Where you should 'feel it':

Primary Muscles:

Abs

Rectus Abdominis

Secondary Muscles

Hips

Heel Taps muscle groups

66531e523f6bc1e87bc0a342

Burpees

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Full body movement, ensure proper form at each stage. Mistakes: Poor squat form, not fully extending in jump.

Where you should 'feel it':

Primary Muscles:

Quads, Abs

Quadriceps, Rectus Abdominis

Secondary Muscles

Shoulders, Calves

Burpees muscle groups

66b60c641721f5a0b38d53e8

Assault Bike

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Quads,Shoulders

Quadriceps,Deltoids

Secondary Muscles

Hamstrings,Glutes,Lats

Assault Bike muscle groups

Thank you! Your submission has been received!

Oops! Something went wrong while submitting the form.

Back Start Workout

utm_campaign