Kyaira
General
Intermediate
Machine strength
Plan Details
The Kyaira routine by flaggcorey is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Let's Go Flagg
Routine detail
Day 1
Lower Body & Core
Est. 66 min
12 exercises
Treadmill Running
1 Set
Barbell Squat
2 Sets x 15 Reps
Machine Hip Adduction
2 Sets x 15 Reps
Machine Ab Crunch
2 Sets x 15 Reps
Step Machine
1 Set
Machine Seated Leg Curl
2 Sets x 15 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Calf Press
2 Sets x 15 Reps
Machine Hip Abduction
2 Sets x 15 Reps
Cable Hip Abduction
2 Sets x 15 Reps
Cable Crunch Kneeling Rotation
2 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Day 2
Upper Body
Est. 68 min
12 exercises
Cable Behind the Back Wrist Curl
2 Sets x 15 Reps
Cable High Pulley Tricep Extension
2 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 15 Reps
Machine Lateral Shoulder Raise
2 Sets x 15 Reps
Elliptical Training
2 Sets
Treadmill Running
1 Set
Machine Back Extension
2 Sets x 15 Reps
Dual Cable Triceps Extension
2 Sets x 15 Reps
Cable Pull Through
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Cable Seated Shoulder Press
2 Sets x 15 Reps
Machine Assisted Pull-Up
3 Sets x 6 Reps
Day 3
Cardio
Est. 62 min
23 exercises
Plank
1 Set
Bodyweight Rear Lunge
1 Set x 12 Reps
Band Squat
1 Set x 12 Reps
Stability Ball Dip
1 Set x 12 Reps
Stability Ball Reverse Crunch
1 Set x 12 Reps
Treadmill Running
1 Set
Stability Ball Plank with Hip Abduction
1 Set x 12 Reps
90/90 Hamstring Stretch
1 Set x 12 Reps
Stability Ball Crunch
1 Set x 12 Reps
Stability Ball Hand and Foot Exchange
1 Set x 12 Reps
Stability Ball Side Crunch
1 Set x 12 Reps
Arm Circles
1 Set x 12 Reps
Stability Ball Walking Lunge
1 Set x 12 Reps
Band Sit-Up
1 Set x 12 Reps
Stability Ball Ab Curl
1 Set x 12 Reps
Stability Ball Hip Roll
1 Set x 12 Reps
Stability Ball Side Crunch
1 Set x 12 Reps
Stability Ball Pike Push-Up
1 Set x 12 Reps
Kettlebell Turkish Get-Up Lunge
1 Set x 12 Reps
Band Shoulder Press (Stability Ball)
1 Set x 12 Reps
Stability Ball Cross-Leg Crunch
1 Set x 12 Reps
Stability Ball Wall Squat
1 Set x 12 Reps
Stability Ball Wall Circles
1 Set x 12 Reps
Day 4
Off
Est. 123 min
2 exercises
Running
1 Set
Yoga
3 Sets
