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Information
Frequency :
4 days / week
Day Type :
Day of the Week
Type :
Cutting
Difficulty :
Intermediate
Tags :
Description
Monday
Butt, abs
Muscle
Exercise Name
Timer
Reps
Sets
Track
Abs
Knee to elbow
15 sec
15
2
Abs
Scissors
15 sec
10
2
Abs
Tuck
15 sec
10
2
Abs
Side knee to elbow
15 sec
15
2
Abs
Dragon knee tuches
15 sec
20
2
Abs
Long russian twist
15 sec
15
2
Abs
Mountins
15 sec
10
2
Abs
Bicycle hold
15 sec
20
2
Abs
Russian twists
15 sec
20
2
Abs
Knee to elbow
15 sec
15
2
Abs
Scissors
15 sec
10
2
Abs
Tuck
15 sec
10
2
Abs
Side knee to elbow
15 sec
15
2
Abs
Dragon knee tuches
15 sec
20
2
Abs
Long russian twist
15 sec
15
2
Abs
Mountins
15 sec
10
2
Abs
Bicycle hold
15 sec
20
2
Abs
Russian twists
15 sec
20
2
Glutes
Twist squat
0 sec
10
1
Glutes
Jumping squats with pulse
0 sec
10
1
Glutes
Squat walk
0 sec
10
1
Glutes
squat hold
0 sec
-
1
Glutes
plank to jump squat
0 sec
10
1
Glutes
Straight leg kickback
0 sec
10
2
Glutes
Donkey kick
0 sec
10
2
Glutes
Plank with kickback
0 sec
10
2
Glutes
straight leg circle
0 sec
10
2
Glutes
Leg hold
0 sec
10
2
Glutes
plank to jump squat
0 sec
10
1
Glutes
Side squad
0 sec
10
2
Glutes
Squat walk
0 sec
10
1
Glutes
squat hold
60 sec
-
1
Glutes
Pulse lunges
0 sec
10
2
Glutes
Wide squat
0 sec
20
1
Glutes
single leg glute bridge
0 sec
10
2
Glutes
1 leg hold
0 sec
10
2
Glutes
Bridge
0 sec
10
1
Glutes
plank to jump squat
0 sec
10
1
Glutes
Flutter kicks
0 sec
20
1
Glutes
leg lifts
0 sec
10
2
Tuesday
Arms, back
Muscle
Exercise Name
Timer
Reps
Sets
Track
Biceps
Lay down push up
0 sec
15
1
Shoulders
Shoulder circles
0 sec
15
1
Shoulders
Push upv
0 sec
15
1
Back
Push up on knees
0 sec
15
1
Back
Superman
0 sec
15
1
Shoulders
Superman reach out
0 sec
15
1
Back
superman rotation
0 sec
15
1
Shoulders
dolphin hold
0 sec
15
1
Back
Back squeezes
0 sec
15
1
Triceps
Triceps push backs
0 sec
15
1
Triceps
Triceps push together
0 sec
15
1
Biceps
Side push up
0 sec
15
2
Back
Push up on knees
0 sec
15
1
Shoulders
Plank arm rotation
0 sec
10
2
Shoulders
Plank with reach out
0 sec
10
2
Shoulders
dolphin hold
0 sec
15
1
Wednesday
Butt, abs
Muscle
Exercise Name
Timer
Reps
Sets
Track
Abs
Knee to elbow
15 sec
15
2
Abs
Scissors
15 sec
10
2
Abs
Tuck
15 sec
10
2
Abs
Side knee to elbow
15 sec
15
2
Abs
Dragon knee tuches
15 sec
20
2
Abs
Long russian twist
15 sec
15
2
Abs
Mountins
15 sec
10
2
Abs
Bicycle hold
15 sec
20
2
Abs
Russian twists
15 sec
20
2
Abs
Knee to elbow
15 sec
15
2
Abs
Scissors
15 sec
10
2
Abs
Tuck
15 sec
10
2
Abs
Side knee to elbow
15 sec
15
2
Abs
Dragon knee tuches
15 sec
20
2
Abs
Long russian twist
15 sec
15
2
Abs
Mountins
15 sec
10
2
Abs
Bicycle hold
15 sec
20
2
Abs
Russian twists
15 sec
20
2
Glutes
Twist squat
0 sec
10
1
Glutes
Jumping squats with pulse
0 sec
10
1
Glutes
Squat walk
0 sec
10
1
Glutes
squat hold
0 sec
-
1
Glutes
plank to jump squat
0 sec
10
1
Glutes
Straight leg kickback
0 sec
10
2
Glutes
Donkey kick
0 sec
10
2
Glutes
Plank with kickback
0 sec
10
2
Glutes
straight leg circle
0 sec
10
2
Glutes
Leg hold
0 sec
10
2
Glutes
plank to jump squat
0 sec
10
1
Glutes
Side squad
0 sec
10
2
Glutes
Squat walk
0 sec
10
1
Glutes
squat hold
60 sec
-
1
Glutes
Pulse lunges
0 sec
10
2
Glutes
Wide squat
0 sec
20
1
Glutes
single leg glute bridge
0 sec
10
2
Glutes
1 leg hold
0 sec
10
2
Glutes
Bridge
0 sec
10
1
Glutes
plank to jump squat
0 sec
10
1
Glutes
Flutter kicks
0 sec
20
1
Glutes
leg lifts
0 sec
10
1
Thursday
Arms, back
Muscle
Exercise Name
Timer
Reps
Sets
Track
Biceps
Lay down push up
0 sec
15
1
Shoulders
Shoulder circles
0 sec
15
1
Shoulders
Push upv
0 sec
15
1
Back
Push up on knees
0 sec
15
1
Back
Superman
0 sec
15
1
Shoulders
Superman reach out
0 sec
15
1
Back
superman rotation
0 sec
15
1
Shoulders
dolphin hold
0 sec
15
1
Back
Back squeezes
0 sec
15
1
Triceps
Triceps push backs
0 sec
15
1
Triceps
Triceps push together
0 sec
15
1
Biceps
Side push up
0 sec
15
2
Back
Push up on knees
0 sec
15
1
Shoulders
Plank arm rotation
0 sec
10
2
Shoulders
Plank with reach out
0 sec
10
2
Shoulders
dolphin hold
0 sec
15
1
Friday
Butt, abs
Muscle
Exercise Name
Timer
Reps
Sets
Track
Abs
Knee to elbow
15 sec
15
2
Abs
Scissors
15 sec
10
2
Abs
Tuck
15 sec
10
2
Abs
Side knee to elbow
15 sec
15
2
Abs
Dragon knee tuches
15 sec
20
2
Abs
Long russian twist
15 sec
15
2
Abs
Mountins
15 sec
10
2
Abs
Bicycle hold
15 sec
20
2
Abs
Russian twists
15 sec
20
2
Abs
Knee to elbow
15 sec
15
2
Abs
Scissors
15 sec
10
2
Abs
Tuck
15 sec
10
2
Abs
Side knee to elbow
15 sec
15
2
Abs
Dragon knee tuches
15 sec
20
2
Abs
Long russian twist
15 sec
15
2
Abs
Mountins
15 sec
10
2
Abs
Bicycle hold
15 sec
20
2
Abs
Russian twists
15 sec
20
2
Glutes
Twist squat
0 sec
10
1
Glutes
Jumping squats with pulse
0 sec
10
1
Glutes
Squat walk
0 sec
10
1
Glutes
squat hold
0 sec
-
1
Glutes
plank to jump squat
0 sec
10
1
Glutes
Straight leg kickback
0 sec
10
2
Glutes
Donkey kick
0 sec
10
2
Glutes
Plank with kickback
0 sec
10
2
Glutes
straight leg circle
0 sec
10
2
Glutes
Leg hold
0 sec
10
2
Glutes
plank to jump squat
0 sec
10
1
Glutes
Side squad
0 sec
10
2
Glutes
Squat walk
0 sec
10
1
Glutes
squat hold
60 sec
-
1
Glutes
Pulse lunges
0 sec
10
2
Glutes
Wide squat
0 sec
20
1
Glutes
single leg glute bridge
0 sec
10
2
Glutes
1 leg hold
0 sec
10
2
Glutes
Bridge
0 sec
10
1
Glutes
plank to jump squat
0 sec
10
1
Glutes
Flutter kicks
0 sec
20
1
Glutes
leg lifts
0 sec
10
1