The smart workout log for strength training at the gym.

The smart workout log for strength training at the gym.

Latest Timers

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HIIT Timer (17:40)
Exercises:
- High Intensity
- Low Intensity
- High Intensity 0:40
- Low Intensity 0:20
- High Intensity 0:40
- Low Intensity 0:20
- High Intensity 0:40
- Low Intensity 0:20
- High Intensity 0:40
- Low Intensity 0:20
- High Intensity 0:40
- Low Intensity 0:20
- High Intensity 0:40
- Low Intensity 0:20
- High Intensity 0:40
- Low Intensity 0:20
- High Intensity 0:40
- Low Intensity 0:20
- High Intensity 0:40
- Low Intensity 0:20
- High Intensity 0:40
- Low Intensity 0:20
- High Intensity 0:40
- Low Intensity 0:20
- High Intensity 0:40
- Low Intensity 0:20
- High Intensity 0:40
- Low Intensity 0:20
- High Intensity 0:40
- Low Intensity 0:20
- High Intensity 0:40
- Cooldown 3:00
HIIT Timer (17:45)
Exercises:
- High Intensity
- Low Intensity
- Warmup 3:00
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
Tabata Timer (44:45)
Exercises:
- Exercise 1
- Exercise 1 0:15
- Rest 0:15
- Exercise 1 0:15
- Rest 0:15
- Exercise 1 0:15
- Rest 0:15
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HIIT Timer (16:30)
Exercises:
- High Intensity
- Low Intensity
- Warmup 3:00
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Cooldown 3:00
HIIT Timer (15:45)
Exercises:
- High Intensity
- Low Intensity
- Warmup 3:00
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Cooldown 3:00
HIIT Timer (11:30)
Exercises:
- High Intensity
- Low Intensity
- Warmup 0:10
- High Intensity 0:50
- Low Intensity 0:20
- High Intensity 0:50
- Low Intensity 0:20
- High Intensity 0:50
- Low Intensity 0:20
- High Intensity 0:50
- Low Intensity 0:20
- High Intensity 0:50
- Low Intensity 0:20
- High Intensity 0:50
- Low Intensity 0:20
- High Intensity 0:50
- Low Intensity 0:20
- High Intensity 0:50
- Low Intensity 0:20
- High Intensity 0:50
- Low Intensity 0:20
- High Intensity 0:50
LUNES 3 THE SPARK (Full body + Cardio Funcional) (31:00)
Exercises:
- Cuello, Tobillos Y Muñecas
- Inchworm + Shoulder Tap
- Lateral Shuffle + Reach
- Squat (to Calf Raise)
- Jumping Jacks
- Prepárate Para Tu Primer Bloque !!!
- Squat → Reverse Lunge R → Reverse Lunge L → Front Kick R → Front Kick L
- Rest
- 5 Seg Fast Feet + 1 Squat
- Burpees
- Prepárate Para Tu Segundo Bloque !!
- Deadlift (db) → Clean → Push Press
- Alt Front Lunge Con Db En Shoulder + Twist
- Push-up → Plank Jack → Knee Drive
- Prepárate Para Tu Tercer Bloque
- Bear Crawl
- Sit-through R + L
- Db Plank Drag
- Prepárate Para Tu Finisher !!
- Mountain Climbers
- Bicycle Crunches
- Cd- Torsión Supina, Piernas A Pecho Y Tobillos, Cobra, Thread The Needle, ....
- Cuello, tobillos y muñecas 1:00
- Inchworm + shoulder tap 1:00
- Lateral shuffle + reach 1:00
- Squat to calf raise 1:00
- Jumping jacks 1:00
- Prepárate para tu primer bloque !!! 1:00
- Squat → reverse lunge R → reverse lunge L → front kick R → front kick L 0:40
- REST 0:15
- 5 seg fast feet + 1 squat 0:40
- REST 0:15
- Burpees 0:40
- REST 0:15
- Squat → reverse lunge R → reverse lunge L → front kick R → front kick L 0:40
- REST 0:15
- 5 seg fast feet + 1 squat 0:40
- REST 0:15
- Burpees 0:40
- Prepárate para tu segundo bloque !!! 1:00
- Deadlift (DB) → clean → push press 0:40
- REST 0:15
- ALT front lunge con DB en shoulder + twist 0:40
- REST 0:15
- Push-up → plank jack → knee drive 0:40
- REST 0:15
- Deadlift (DB) → clean → push press 0:40
- REST 0:15
- ALT front lunge con DB en shoulder + twist 0:40
- REST 0:15
- Push-up → plank jack → knee drive 0:40
- Prepárate para tu tercer bloque !!! 1:00
- Bear crawl 0:40
- REST 0:15
- Sit-through R + L 0:40
- REST 0:15
- DB Plank drag 0:40
- REST 0:15
- Bear Crawl 0:40
- REST 0:15
- Sit-through R + L 0:40
- REST 0:15
- DB plank drag 0:40
- Prepárate para tu finisher !!! 1:00
- Mountain Climbers 1:00
- REST 0:30
- Bicycle crunches 1:00
- CD- torsión supina, piernas a pecho y tobillos, cobra, thread the needle, .... 3:45
HIIT Timer (11:55)
Exercises:
- High Intensity
- Low Intensity
- Warmup 0:10
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
- Low Intensity 0:15
- High Intensity 0:45
HIIT Timer (28:30)
Exercises:
- High Intensity
- Low Intensity
- Warmup 3:00
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Cooldown 3:00
HIIT Timer (29:30)
Exercises:
- High Intensity
- Low Intensity
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Low Intensity 0:10
- High Intensity 0:30
- Cooldown 3:00
HIIT Timer (6:41)
Exercises:
- High Intensity
- Low Intensity
- Warmup 0:05
- High Intensity 0:35
- Low Intensity 0:10
- High Intensity 0:35
- Low Intensity 0:10
- High Intensity 0:35
- Low Intensity 0:10
- High Intensity 0:35
- Low Intensity 0:10
- High Intensity 0:35
- Low Intensity 0:10
- High Intensity 0:35
- Low Intensity 0:10
- High Intensity 0:35
- Low Intensity 0:10
- High Intensity 0:35
- Low Intensity 0:10
- High Intensity 0:35
- Cooldown 0:01
JUEVES 2 THE RISE (Upper Body) (31:00)
Exercises:
- Neck Mobility
- Wrist Mobility (circles, Up-down-sides)
- Shoulder Rolls
- Arm Circles
- Plank Walkouts
- Scapular Push-ups
- Prepárate Para Tu Primer Set!!!
- Push Up + Tap Shoulders
- Rest
- Db Shoulder Press
- Overhead Tricep Extension
- Prepárate Para Tu Segundo Bloque !!
- Bent Over Rows (neutro Hands)
- Upright Rows
- Reverse Flyes
- Prepárate Para Tu Tercer Bloque
- Front + Lateral Raise Combo
- Pike Push-ups
- Commandos
- Prepárate Para Tu Finisher !!
- Tricep Dips
- Zottman Curls
- Cd- Thread The Needle, Supine Twist, En Pared, Triceps, Cobra, ....
- Neck mobility 0:30
- Wrist mobility (circles, up-down-sides) 1:00
- Shoulder rolls 0:30
- Arm circles 1:00
- Plank walkouts 1:00
- Scapular push-ups 1:00
- Prepárate para tu primer set!!! 1:00
- Push up + tap shoulders 0:40
- REST 0:15
- DB shoulder press 0:40
- REST 0:15
- Overhead tricep extension 0:40
- REST 0:15
- Push up + tap shoulders 0:40
- REST 0:15
- DB shoulder press 0:40
- REST 0:15
- Overhead tricep extension 0:40
- Prepárate para tu segundo bloque !!! 1:00
- Bent Over Rows (neutro hands) 0:40
- REST 0:15
- Upright Rows 0:40
- REST 0:15
- Reverse Flyes 0:40
- REST 0:15
- Bent Over Rows (neutro hands) 0:40
- REST 0:15
- Upright Rows 0:40
- REST 0:15
- Reverse Flyes 0:40
- Prepárate para tu tercer bloque !!! 1:00
- Front + Lateral Raise Combo 0:40
- REST 0:15
- Pike Push-Ups 0:40
- REST 0:15
- Commandos 0:40
- REST 0:15
- Front + Lateral Raise Combo 0:40
- REST 0:15
- Pike Push-Ups 0:40
- REST 0:15
- Commandos 0:40
- Prepárate para tu finisher !!! 1:00
- Tricep dips 0:30
- REST 0:10
- Zottman curls 0:30
- REST 0:10
- Tricep dips 0:30
- REST 0:10
- Zottman curls 0:30
- CD- thread the needle, supine twist, en pared, triceps, cobra, .... 3:45

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