#workout #gym #health {{date}} | Exercise | Sets x Reps | Instruction | Done | | -------------------------- | ------------------------- | ----------------------------------- | ---- | | 10 min HIIT (Tabata) | 6 min warmup + 4 min HIIT | Bike or run intervals | | | Backwards Sled | 2 min | Walk backwards pulling sled | | | Butterfly | 1 x 15 | Adductors machine | | | Poliquin step ups | 3 x 10 each leg | Step up on box | | | Slant board squats | 3 x 15 | Squat on slant board | | | ATG Split squats | 3 x 10 | Split squat with back knee down | | | Oblique touches | 50 reps | Touch hand to opposite foot | | | Seated calf raises | 1 x 25 | Seated calf raise machine | | | Leg raises | 1 x 50 | Hang from pullup bar raise legs | | | Leg curl quads | 1 x 10 | Leg curl machine quads | | | Leg curl hamstrings | 1 x 10 | Leg curl machine hamstrings | | | Pull ups | 1 x 15 | Pull up bar | | | Back extensions | 1 x 25 | Back extension bench | | | Chin ups | 1 x 15 | Pull up bar palms facing you | | | Obliques | 1 x 25 each side | Side bends on back extension bench | | | Reverse pushups | 25 reps | Pushups with hands facing forward | | | Tricep extensions | 1 x 25 | Overhead tricep extensions | | | Face pulls | 1 x 15 | Cable face pulls | | | Band pull aparts | 1 x 15 | Pull resistance band apart | | | External shoulder rotation | 15 reps | Lateral raises with arms at side | | | Tibialis raises | 1 x 25 | Seated raises of foot arches | | | IsoTib ankle rotations | 1 x 15 each | Rotate ankles with weight on arches | | | Kneeling shin stretch | 30s | On knees stretch shins | | | Hip flexor stretch | 30s | Lunge stretch hip flexors | | | Couch stretch | 30s | Quad stretch foot on couch | | | Hamstring stretch | 30s | Sit and reach for toes | | | Posture exercises | 30s | Chin tucks and rear squeezes | |