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Avana
General
Beginner
Machine strength
Plan Details
The Avana routine by ericadubas is a 12 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Legs week 1
Est. 55 min
9 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Side Bridge
3 Sets
Any
Legs w2
Est. 114 min
9 exercises
Dumbbell Step-Up
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Running
3 Sets
Any
Ass:leg w4
Est. 106 min
8 exercises
Dumbbell Walking Lunge
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Band Hip Lift
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Step Machine
3 Sets
Any
Ass:legs w1
Est. 67 min
11 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Bridge
3 Sets
Single-Leg Glute Bridge
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Plank
3 Sets
Decline Crunch
3 Sets x 8 Reps
Any
Ass:legs w3
Est. 105 min
8 exercises
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Bridge
3 Sets
Cable Pull Through
3 Sets x 8 Reps
Box Side to Side Shuffle
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Step Machine
3 Sets
Any
Upper body w2
Est. 126 min
11 exercises
Dumbbell Incline Fly
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Superman
3 Sets
Machine Vertical Row (Reverse Grip)
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Rowing
3 Sets
Any
Legs w4
Est. 62 min
10 exercises
Mountain Climber
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Dumbbell Bench Squat
3 Sets x 8 Reps
push big mama (prowler)
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Crunch with Hands Overhead
3 Sets x 8 Reps
Any
Upper w3
Est. 76 min
12 exercises
Band Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Plank
3 Sets
Weight Plate Rotation
3 Sets x 8 Reps
Any
Legs w3
Est. 62 min
10 exercises
Machine Leg Extension
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Band Good Morning
3 Sets x 8 Reps
Long Jump
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Any
Upper body w1
Est. 71 min
11 exercises
Machine Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Any
Ass:legs w2
Est. 113 min
9 exercises
Hip Extension (Standing)
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Indoor Cycling
3 Sets
Barbell Kneeling Squat
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Any
Upper w4
Est. 77 min
12 exercises
Cable Standing Curl
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Band Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 8 Reps
Medicine Ball Rotation
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
