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Kuirky plan

Jan 28th 2024

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Kuirky plan

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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

2 days of common machines and one day with a mat rotation that incorporates dumbbells.

full body workout each day, push, pull, combined.

Day 1
Day 2
Day 3

Workout Day #1 8 exercises, 1 hr 4 mins

	Walking	1x10 reps • 720s	rest: 60s
	Machine Seated Tricep Dip	3x10 reps	rest: 60s
	Machine Incline Chest Press	3x10 reps	rest: 60s
	Machine Leg Press	3x10 reps	rest: 60s
	Machine Calf Raise	3x10 reps	rest: 60s
	Machine Shoulder Press	3x10 reps	rest: 60s
	Machine Hip Adduction	3x10 reps	rest: 60s
	Treadmill Running	1x10 reps • 600s	rest: 60s

Workout Day #2 8 exercises, 1 hr 3 mins

	Walking	1x10 reps • 720s	rest: 60s
	Machine Ab Crunch	3x10 reps	rest: 60s
	Smith Machine Bicep Curl	3x10 reps	rest: 60s
	Machine Lat Pulldown	3x10 reps	rest: 60s
	Machine Hip Abduction	3x10 reps	rest: 60s
	Machine Seated Leg Curl	3x10 reps	rest: 60s
	Machine Leg Extension	3x10 reps	rest: 60s
	Treadmill Running	1x10 reps • 600s	rest: 60s

Workout Day #3 9 exercises, 1 hr 1 min

	Walking	1x10 reps • 720s	rest: 60s
	Machine Fly	3x10 reps	rest: 60s
	Machine Seated Row	3x10 reps	rest: 60s
	Dumbbell Squat	3x10 reps	rest: 60s
	Dumbbell Side Bend	3x10 reps	rest: 0s
	Weight Plate Russian Twist	3x10 reps	rest: 0s
	Leg Raise	3x10 reps	rest: 0s
	Step Machine	1x10 reps • 600s	rest: 60s
	Treadmill Running	1x10 reps • 300s	rest: 60s

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