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 (9:40)
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
HIIT Timer (4:17)
Exercises:
- High Intensity
- Low Intensity
- Warmup 0:01
- High Intensity 0:30
- Low Intensity 0:15
- High Intensity 0:30
- Low Intensity 0:15
- High Intensity 0:30
- Low Intensity 0:15
- High Intensity 0:30
- Low Intensity 0:15
- High Intensity 0:30
- Low Intensity 0:15
- High Intensity 0:30
- Cooldown 0:01
HIIT Timer (24:30)
Exercises:
- High Intensity
- Low Intensity
- Warmup 1:10
- High Intensity 1:10
- Low Intensity 1:10
- High Intensity 1:10
- Low Intensity 1:10
- High Intensity 1:10
- Low Intensity 1:10
- High Intensity 1:10
- Low Intensity 1:10
- High Intensity 1:10
- Low Intensity 1:10
- High Intensity 1:10
- Low Intensity 1:10
- High Intensity 1:10
- Low Intensity 1:10
- High Intensity 1:10
- Low Intensity 1:10
- High Intensity 1:10
- Low Intensity 1:10
- High Intensity 1:10
- Cooldown 1:10
HIIT Timer (22:45)
Exercises:
- High Intensity
- Low Intensity
- 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
- 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 (19:30)
Exercises:
- High Intensity
- Low Intensity
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
HIIT Timer (17:30)
Exercises:
- High Intensity
- Low Intensity
- Warmup 3:00
- High Intensity 0:40
- Low Intensity 1:30
- High Intensity 0:40
- Low Intensity 1:30
- High Intensity 0:40
- Low Intensity 1:30
- High Intensity 0:40
- Low Intensity 1:30
- High Intensity 0:40
- Low Intensity 1:30
- High Intensity 0:40
- Cooldown 3:00
HIIT Timer (25:00)
Exercises:
- High Intensity
- Low Intensity
- High Intensity 5:00
- Low Intensity 0:00
- High Intensity 5:00
- Low Intensity 0:00
- High Intensity 5:00
- Low Intensity 0:00
- High Intensity 5:00
- Low Intensity 0:00
- High Intensity 5:00
HIIT Timer (20:00)
Exercises:
- High Intensity
- Low Intensity
- Warmup 3:00
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Low Intensity 0:30
- High Intensity 0:30
- Cooldown 2:30
Youtube 5- Full body sculpt (20:30)
Exercises:
- Intro
- Standing Spinal Articulation
- Oh Squat + Toe Raise
- Oh Reverse Lunge R + Leg Lift
- Oh Reverse Lunge L + Leg Lift
- Lateral Cat Cow
- -bird Dog R
- Bird Dog Bent Knee And Elbow Wrap R
- Bird Dog Knee Hover Taps R
- 3 Leg Dog R
- Deep Lunge Hinge R
- Scooter Reach R
- Scooter Reach Leg Lift R
- Squat + One Toe Raised R
- Squat + One Toe Raise 1/2 + Pulse R
- Loaded Beast Reset + Childs Pose
- Glute Bridge
- Glute Bridge Iso + Oh Arm Sweep
- Glute Bridge Extension + Oh Arm Sweep R
- Glute Bridge Extension + Oh Arm Sweep L
- Side Lying Leg Lift High R
- Side Lying Half Teaser R
- Side Lying Leg Lift High L
- Side Lying Half Teaser L
- Table Top Curl
- Table Top Curl + Extension
- Table Top Extension Flutter Kicks
- Cool Down Transition
- Spinal Twist R
- Spinal Twist L
- Child's Pose
- Outro + Thank You
- Intro - 0:20
- Standing Spinal Articulation 0:30
- OH Squat + Toe Raise 0:30
- OH Reverse lunge R + leg lift 0:30
- Oh Reverse Lunge L + leg lift 0:30
- Lateral Cat Cow 0:30
- Bird Dog R 0:30
- Bird Dog Bent knee and elbow Wrap R 0:30
- Bird dog Knee Hover Taps R 0:30
- 3 leg Dog R 0:30
- Deep Lunge Hinge R 0:30
- Scooter Reach R 0:30
- Scooter Reach Leg Lift R 0:30
- Squat + one toe raised R 0:30
- Squat + one toe raise 1/2 + pulse R 0:30
- Loaded Beast reset + childs pose 0:30
- Bird Dog R 0:30
- Bird Dog Bent knee and elbow Wrap R 0:30
- Bird dog Knee Hover Taps R 0:30
- 3 leg Dog R 0:30
- Deep Lunge Hinge R 0:30
- Scooter Reach R 0:30
- Scooter Reach Leg Lift R 0:30
- Squat + one toe raised R 0:30
- Squat + one toe raise 1/2 + pulse R 0:30
- Loaded Beast reset + childs pose 0:30
- Glute Bridge 0:30
- Glute Bridge iso + OH aRM sWEEP 0:30
- glute bridge extension + Oh Arm Sweep R 0:30
- Glute Bridge Extension + OH Arm Sweep L 0:30
- Side Lying Leg lift High R 0:30
- Side Lying half teaser R 0:30
- Side Lying Leg lift High L 0:30
- Side Lying half teaser L 0:30
- Table top curl 0:30
- Table top Curl + Extension 0:30
- Table top extension flutter kicks 0:30
- COOL DOWN TRANSITION 0:10
- Spinal twist R 0:30
- spinal Twist L 0:30
- Childs pose 0:30
- Outro + Thank you 0:30
Round Timer (1:49:30)
- Round 1 5:00
- Break 0:30
- Round 2 5:00
- Break 0:30
- Round 3 5:00
- Break 0:30
- Round 4 5:00
- Break 0:30
- Round 5 5:00
- Break 0:30
- Round 6 5:00
- Break 0:30
- Round 7 5:00
- Break 0:30
- Round 8 5:00
- Break 0:30
- Round 9 5:00
- Break 0:30
- Round 10 5:00
- Break 0:30
- Round 11 5:00
- Break 0:30
- Round 12 5:00
- Break 0:30
- Round 13 5:00
- Break 0:30
- Round 14 5:00
- Break 0:30
- Round 15 5:00
- Break 0:30
- Round 16 5:00
- Break 0:30
- Round 17 5:00
- Break 0:30
- Round 18 5:00
- Break 0:30
- Round 19 5:00
- Break 0:30
- Round 20 5:00
Youtube Day 4 - Core and Mobility Reset (13:00)
Exercises:
- Introduction
- -seated Forward Fold Walk R + L
- -seated Chest Opener + Neck Stretch
- - Half Roll Up + Shoulder Opener -
- -hollow Hold + Knee Pull
- -roll Up
- -c Curve Stretch R + L
- -bird Dog R
- -bird Dog L
- -bear - Plank
- Bear - Downward Dog (stay On Toes To Activate Lower Core)
- Modified Side Plank Bend R
- Modified Side Plank Thread R
- Dns Star R
- Modified Side Plank Bend L
- Modified Side Plank Thread L
- Dns Star L
- Chest Lift
- Chest Lift Sl Toe Taps
- Chest Lift Bicycles Crunch R
- Chest Lift Bicycle Crunch L
- Cool Down
- Spinal Twist L
- Spinal Twist R
- - Double Leg Stretch
- Outro + Thank You
- INTRODUCTION 0:20
- -Seated Forward Fold Walk R + L 0:30
- -Seated Chest Opener + neck stretch 0:30
- - Half Roll Up + Shoulder Opener - 0:30
- -Hollow Hold + Knee Pull 0:30
- -Roll Up 1:00
- -C Curve Stretch R + L 0:30
- -Bird Dog R 0:30
- -Bird Dog L 0:30
- -Bear - Plank 0:30
- Bear - Downward dog (stay on toes to activate lower core) 0:30
- Modified Side Plank Bend R 0:30
- Modified Side Plank Thread R 0:30
- DNS Star R 0:30
- Modified Side Plank Bend L 0:30
- Modified Side Plank Thread L 0:30
- DNS Star L 0:30
- Chest Lift 0:30
- Chest Lift SL toE taps 0:30
- CHEST lift bicycles crunch R 0:30
- Chest lift bicycle crunch L 0:30
- Cool Down 0:10
- Spinal Twist L 0:30
- Spinal Twist R 0:30
- Double Leg Stretch 0:30
- Outro + Thank you 0:30
Youtube Day 3 - Lower Body Sculpt (14:15)
Exercises:
- Welcome Intro
- Standing Spinal Articulation
- Squat - Oh Reach On Toes + Pulse
- Reverse Lunge + Oh Reach R + L
- Fire Hydrants Right + Elbow Lift R
- Fire Hydrants Pulses R
- Fire Hydrant Elbow Liift + Wrap To Bird Dog R
- Quadruped Leg Lift R
- Quadruped Rainbows R
- Quadruped Leg Lift Pulses R
- Fire Hydrants Right + Elbow Lift L
- Fire Hydrants Pulses L
- Fire Hydrant Elbow Liift + Wrap To Bird Dog L
- Quadruped Leg Lift L
- Quadruped Rainbows L
- Quadruped Leg Lift Pulses L
- Side Lying Inner Thigh Lift R
- Side Lying Inner Thigh Leg Raise R
- Side Lying Inner Thigh Lift L
- Side Lying Inner Thigh Leg Raise L
- Glute Bridge
- Glute Bridge 1/2 + Pulse
- -glute Bridge March
- Sl Glute Hold + Pulse R
- Sl Glute Hold + Pulse L
- Cool Down Transition
- Deep Lunge R
- Pigeon R
- Deep Lunge L
- Pigeon L
- Child's Pose
- Heart Centre + Outro
- Welcome Intro 0:20
- Standing Spinal Articulation 0:30
- Squat - OH reach on toes + Pulse 0:30
- Reverse lunge + OH Reach R + L 0:30
- Fire Hydrants Right + Elbow lift R 0:30
- Fire Hydrants Pulses R 0:30
- Fire Hydrant elbow liift + wrap to bird dog R 0:30
- Quadruped Leg Lift R 0:30
- Quadruped Rainbows R 0:30
- Quadruped Leg Lift Pulses R 0:30
- Fire Hydrants Right + Elbow lift L 0:30
- Fire Hydrants Pulses L 0:30
- Fire Hydrant elbow liift + wrap to bird dog L 0:30
- Quadruped Leg Lift L 0:30
- Quadruped Rainbows L 0:30
- Quadruped Leg Lift Pulses L 0:30
- Side lying Inner thigh Lift R 0:30
- Side Lying Inner Thigh Leg rAISE r 0:30
- Side lying Inner thigh Lift L 0:30
- Side Lying Inner Thigh Leg Raise L 0:30
- Glute bridge 0:30
- Glute bridge 1/2 + Pulse 0:30
- Glute bridge march 0:30
- SL Glute Hold + Pulse R 0:30
- SL Glute Hold + Pulse L 0:30
- COOL DOWN - Transition 0:10
- Deep Lunge R 0:15
- Pigeon R 0:15
- Deep Lunge L 0:15
- pigeon L 0:15
- Childs Pose 0:15
- Heart centre + outro 0:30

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