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Weekly Tracker
Three flexible workout days
Complete these in order when you can, with a rest day between sessions. Tap the button on a day when you finish it; tap again to undo.
This week
Day 1
Glute Builder
- Bike warm-up 5 min
- Dumbbell hip thrust —3 × 12
- Goblet squat —3 × 10
- Dumbbell Romanian deadlift —3 × 10
- Exercise-ball hamstring curl Bodyweight3 × 10
- Side-lying leg raise Bodyweight2 × 12 each
Day 2
Hiking Legs
- Stationary bike 10 min moderate
- Goblet squat —3 × 10
- Reverse lunge Bodyweight3 × 8 each
- Low step-up or stairs Bodyweight3 × 10 each
- Standing calf raise Bodyweight3 × 15
- Wall sit Bodyweight3 × 30 sec
Day 3
Pull-Up Strength
- Lat pulldown —3 × 8–10
- One-arm dumbbell row —3 × 10 each
- Dumbbell biceps curl —3 × 10
- Straight-arm pulldown —3 × 10
- Mat plank Bodyweight3 × 20–30 sec
- Dead hang or negative pull-up BodyweightProper pull-up bar only · 3 sets