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The smart workout log for strength training at the gym.

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  • Exercises:
    • Wrist Rotations (30) Both
    • Wrist Extensions (30) Both
    • Wrist Curls (30)
    • Wrist Rollers (5)
    • Rest (set#2/3)
    • Rest (set#3/3)
    • Wrist Rotations (30) BOTH 1:00
    • Wrist Extensions (30) BOTH 1:00
    • Wrist Curls (30) 1:00
    • Wrist Rollers (5) 1:00
    • Rest (set#2/3) 1:00
    • Wrist Rotations (30) BOTH 1:00
    • Wrist Extensions (30) BOTH 1:00
    • Wrist Curls (30) 1:00
    • Wrist Rollers (5) 1:00
    • Rest (set#3/3) 1:00
    • Wrist Rotations (30) BOTH 1:00
    • Wrist Extensions (30) BOTH 1:00
    • Wrist Curls (30) 1:00
    • Wrist Rollers (5) 1:00
  • 5 Min Plank (5:25)

    Exercises:
    • Basic Plank
    • Elbow Plank
    • Leg Raise Plank
    • Side Plank
    • Basic Plank 1:00
    • Rest between intervals 0:05
    • Elbow Plank 0:30
    • Rest between intervals 0:05
    • Leg Raise Plank 1:00
    • Rest between intervals 0:05
    • Side Plank 1:00
    • Rest between intervals 0:05
    • Basic Plank 0:30
    • Rest between intervals 0:05
    • Elbow Plank 1:00
  • Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 0:10
    • High Intensity 0:50
    • Low Intensity 0:10
    • High Intensity 0:50
    • Low Intensity 0:10
    • High Intensity 0:50
    • Low Intensity 0:10
    • High Intensity 0:50
    • Low Intensity 0:10
    • High Intensity 0:50
    • Low Intensity 0:10
    • High Intensity 0:50
    • Low Intensity 0:10
    • High Intensity 0:50
    • Low Intensity 0:10
    • High Intensity 0:50
    • Low Intensity 0:10
    • High Intensity 0:50
    • Low Intensity 0:10
    • High Intensity 0:50
    • Low Intensity 0:10
    • High Intensity 0:50
    • Low Intensity 0:10
    • High Intensity 0:50
    • Low Intensity 0:10
    • High Intensity 0:50
    • Low Intensity 0:10
    • High Intensity 0:50
    • Low Intensity 0:10
    • High Intensity 0:50
    • Low Intensity 0:10
    • High Intensity 0:50
    • Low Intensity 0:10
    • High Intensity 0:50
    • Low Intensity 0:10
    • High Intensity 0:50
    • Low Intensity 0:10
    • High Intensity 0:50
    • Low Intensity 0:10
    • High Intensity 0:50
  • Session 2.2 (1:02:00)

    Exercises:
    • Zone 1 [warm-up]
    • Zone 2 [warm-up]
    • Zone 4 [surge]
    • Zone 2 [rest]
    • Zone 4 [stomp!]
    • Zone 1 [rest]
    • Zone 4 [hill Rpm<80]
    • Zone 1 [cool Down]
    • Zone 1 [Warm-Up] 2:30
    • Zone 2 [Warm-Up] 2:30
    • Zone 4 [Surge] 0:15
    • Zone 2 [Rest] 0:45
    • Zone 4 [Surge] 0:15
    • Zone 2 [Rest] 0:45
    • Zone 4 [Surge] 0:15
    • Zone 2 [Rest] 0:45
    • Zone 4 [Surge] 0:15
    • Zone 2 [Rest] 0:45
    • Zone 4 [Stomp!] 0:10
    • Zone 2 [Rest] 2:30
    • Zone 4 [Stomp!] 0:10
    • Zone 2 [Rest] 2:30
    • Zone 4 [Stomp!] 0:10
    • Zone 1 [Rest] 2:30
    • Zone 4 [Hill RPM<80] 5:00
    • Zone 1 [Rest] 2:30
    • Zone 4 [Hill RPM<80] 5:00
    • Zone 1 [Rest] 2:30
    • Zone 4 [Hill RPM<80] 5:00
    • Zone 1 [Rest] 2:30
    • Zone 4 [Hill RPM<80] 5:00
    • Zone 1 [Rest] 2:30
    • Zone 4 [Hill RPM<80] 5:00
    • Zone 1 [Rest] 2:30
    • Zone 4 [Hill RPM<80] 5:00
    • Zone 1 [Cool Down] 2:30
  • Exercises:
    • Deadlift
    • Curl
    • Squat
    • Military Press
    • Reverse Curl
    • Two Hand Swing
    • One Hand Alternate Swing
    • Chest Press
    • Fly
    • Pullover
    • Deadlift 0:55
    • End of interval 0:05
    • Curl 0:55
    • End of interval 0:05
    • Squat 0:55
    • End of interval 0:05
    • Military Press 0:55
    • End of interval 0:05
    • Squat 0:55
    • End of interval 0:05
    • Reverse Curl 0:55
    • End of interval 0:05
    • Two Hand Swing 0:55
    • End of interval 0:05
    • One Hand Alternate Swing 0:55
    • End of interval 0:05
    • Deadlift 0:55
    • End of interval 0:05
    • Chest Press 0:55
    • End of interval 0:05
    • Fly 0:55
    • End of interval 0:05
    • Pullover 0:55
  • Exercises:
    • Warmup
    • 65% Sit Up Straight Raise Heart Rate
    • 70% Flat Road Race Pace
    • 70% Recover
    • 75% Stand Run Feel Push-pull
    • 75% Recover
    • 70% Flat Road Sprint
    • 85% Stand Fat Burn Breathe
    • 85% Sit Fat Burn Breathe
    • 70% Sit Fat Burn Breathe
    • 75% Sit Fat Burn Breathe
    • 70% Stand
    • 70% Seat Breathe
    • 75% Increase Cadence
    • 75% Maintain Cadence
    • Cool Down And Stretch
    • Warmup 3:00
    • 65% Sit Up Straight Raise Heart Rate 2:00
    • 70% Flat Road Race Pace 1:00
    • 70% Recover 0:30
    • 70% Flat Road Race Pace 1:00
    • 70% Recover 0:30
    • 70% Flat Road Race Pace 1:00
    • 70% Recover 0:30
    • 70% Flat Road Race Pace 1:00
    • 70% Recover 0:30
    • 75% Stand Run Feel Push-pull 2:00
    • 75% Recover 0:30
    • 75% Stand Run Feel Push-pull 3:00
    • 75% Recover 1:00
    • 70% Flat Road Race Pace 2:00
    • 70% Recover 1:00
    • 70% Flat Road Race Pace 1:00
    • 70% Recover 0:30
    • 70% Flat Road Sprint 0:30
    • 70% Recover 0:30
    • 70% Flat Road Sprint 0:30
    • 70% Recover 0:30
    • 85% Stand Fat Burn BREATHE 4:00
    • 85% Sit Fat Burn BREATHE 3:30
    • 70% Sit Fat Burn BREATHE 1:00
    • 75% Sit Fat Burn BREATHE 1:00
    • 70% Sit Fat Burn BREATHE 1:00
    • 75% Sit Fat Burn BREATHE 1:00
    • 70% Sit Fat Burn BREATHE 1:00
    • 75% Sit Fat Burn BREATHE 1:00
    • 70% Sit Fat Burn BREATHE 1:00
    • 70% Stand 1:00
    • 70% Seat BREATHE 2:00
    • 75% Increase Cadence 1:30
    • 75% Maintain Cadence 7:00
    • 75% Increase Cadence 1:30
    • Cool Down And Stretch 5:00
  • Round Timer (32:20)

    • Round 1 0:20
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    • Round 48 0:20
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    • Round 50 0:20
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    • Round 60 0:20
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    • Round 61 0:20
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    • Round 62 0:20
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    • Round 63 0:20
    • Break 0:10
    • Round 64 0:20
    • Break 0:10
    • Round 65 0:20
  • Exercises:
    • Trainieren
    • Pause
    • Start in 0:10
    • Trainieren 0:20
    • Pause 0:10
    • Trainieren 0:20
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    • Trainieren 0:20
    • Cooldown 5:00
  • Unnamed Timer (12:25)

    Exercises:
    • Swingingtorso Twists
    • Lateral Reach
    • Walk Out Worm
    • Reverse Lateral Lunge
    • Froggy To Push Up
    • Side Lateral Adductor Lunge
    • Groggy To Row To Side Plank
    • Air Squats
    • Superdogs
    • Rotator Cuff Sequence
    • Reach The Sky Sit Ups
    • SwingingTorso Twists 1:05
    • Lateral Reach 1:05
    • Walk Out Worm 1:05
    • Reverse Lateral Lunge 1:05
    • Froggy To Push Up 1:05
    • Side Lateral Adductor Lunge 1:05
    • Groggy To Row To Side Plank 1:05
    • Air Squats 1:05
    • Superdogs 1:05
    • Rotator Cuff Sequence 1:35
    • Reach The Sky Sit Ups 1:05
  • 30x8 (4:17)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 0:10
    • High Intensity 0:30
    • Low Intensity 0:01
    • High Intensity 0:30
    • Low Intensity 0:01
    • High Intensity 0:30
    • Low Intensity 0:01
    • High Intensity 0:30
    • Low Intensity 0:01
    • High Intensity 0:30
    • Low Intensity 0:01
    • High Intensity 0:30
    • Low Intensity 0:01
    • High Intensity 0:30
    • Low Intensity 0:01
    • High Intensity 0:30
  • HIIT Timer (31:45)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 5:00
    • High Intensity 0:45
    • Low Intensity 0:45
    • High Intensity 0:45
    • Low Intensity 0:45
    • High Intensity 0:45
    • Low Intensity 0:45
    • High Intensity 0:45
    • Low Intensity 0:45
    • High Intensity 0:45
    • Low Intensity 0:45
    • High Intensity 0:45
    • Low Intensity 0:45
    • High Intensity 0:45
    • Low Intensity 0:45
    • High Intensity 0:45
    • Low Intensity 0:45
    • High Intensity 0:45
    • Low Intensity 0:45
    • High Intensity 0:45
    • Low Intensity 0:45
    • High Intensity 0:45
    • Low Intensity 0:45
    • High Intensity 0:45
    • Low Intensity 0:45
    • High Intensity 0:45
    • Low Intensity 0:45
    • High Intensity 0:45
    • Low Intensity 0:45
    • High Intensity 0:45
    • Cooldown 5:00
  • Medicine Ball (17:36)

    Exercises:
    • Forward Lunge Streches
    • Side Lunge Strech
    • Y Jumps
    • Squat Press
    • Crunches
    • Squat Wood Choppers
    • Butt Kickers
    • Arm To Leg Ball Pass
    • Burpee With Pushup
    • Russian Twist
    • Front Lunges With Wood Choppers
    • Squat With Arm Swings
    • Planck With Lat Twist
    • Row With Back Extensions Press
    • Goblin Squat With Side Twist
    • Lying Shoulder F/e With Hip Extension
    • Planck With Bicep Curls
    • Globlin Squat With Leg Pass Through
    • Planck Walk Out
    • Side Jumps
    • Reverse Side Lunge Wood Chopper
    • Asymetrical Pushups
    • Squads With Triceps Extensions
    • Skaters
    • Wood Chopper
    • Side Planck
    • Tornado Lunges
    • Alternating Medicine Ball Pushup
    • Forward Lunge Streches 0:30
    • Rest between intervals 0:05
    • Side Lunge Strech 0:30
    • Rest between intervals 0:05
    • Y Jumps 0:30
    • Rest between intervals 0:05
    • Squat Press 0:30
    • Rest between intervals 0:05
    • Crunches 0:30
    • Rest between intervals 0:05
    • Squat Wood Choppers 0:30
    • Rest between intervals 0:05
    • Butt Kickers 0:30
    • Rest between intervals 0:05
    • Arm To Leg Ball Pass 0:30
    • Rest between intervals 0:05
    • Burpee With Pushup 0:30
    • Rest between intervals 0:05
    • Russian Twist 0:30
    • Rest between intervals 0:05
    • Front Lunges With Wood Choppers 0:30
    • Rest between intervals 0:05
    • Squat With Arm Swings 0:30
    • Rest between intervals 0:05
    • Planck With Lat Twist 0:30
    • Rest between intervals 0:05
    • Row With Back Extensions Press 0:30
    • Rest between intervals 0:05
    • Goblin Squat With Side Twist 0:30
    • Rest between intervals 0:05
    • Lying Shoulder F/E With Hip Extension 0:30
    • Rest between intervals 0:05
    • Planck With Bicep Curls 0:30
    • Rest between intervals 0:05
    • Globlin Squat With Leg Pass Through 0:30
    • Rest between intervals 0:05
    • Planck Walk Out 0:30
    • Rest between intervals 0:05
    • Side Jumps 0:30
    • Rest between intervals 0:05
    • Reverse Side Lunge Wood Chopper 0:30
    • Rest between intervals 0:05
    • Asymetrical Pushups 0:30
    • Rest between intervals 0:05
    • Squads With Triceps Extensions 0:30
    • Rest between intervals 0:05
    • Crunches 0:30
    • Rest between intervals 0:05
    • Skaters 0:30
    • Rest between intervals 0:05
    • Wood Chopper 1:00
    • Rest between intervals 0:05
    • Side Planck 0:46
    • Rest between intervals 0:05
    • Tornado Lunges 0:30
    • Rest between intervals 0:05
    • Alternating Medicine Ball Pushup 0:30