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janakute

is very shy

Workouts by janakute

See detailed, easy-to-follow instructions for workouts created by janakute.

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    5x Row 5W/5R...1W/1R For Distance

    5 sets of Row 5W/5R...1W/1R for distance traveled

     
    • Aerobic
  • Burpee

    Burpee For Reps

    Burpee for repetitions completed

     
    • Body Weight, 
    • Effort, 
    • No Equipment, 
    • Power
     
    • Arms
    • (Triceps),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Quadriceps),
    • Shoulders
    • (Front Shoulders)
  •   

    Distance Workout (2 Exercises)

    Includes Row and Back Extension

     
    • Aerobic
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Rear Shoulders)
  •   

    Timed Workout (2 Exercises)

    Includes Row and Back Extension

     
    • Aerobic, 
    • Timed
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Rear Shoulders)
  •     

    Timed Workout (4 Exercises)

    Includes Air Squat, Lunge, Push Up & more

     
    • Timed
     
    • Arms
    • (Triceps),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders)
  •     

    Timed Workout (4 Exercises)

    Includes Kipping Pull Up, Kettlebell Swing, Sit Up & more

     
    • Timed
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Rear Shoulders, Upper Shoulders)
  •     

    Timed Workout (5 Exercises)

    Includes Jump Rope, Two Legs, Weighted Dip, Turkish Get Up & more

     
    • Timed
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders)
  •     

    Timed Workout (7 Exercises)

    Includes Row, Hip Back Extension, Glute Ham Sit Up & more

     
    • Timed
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Rear Shoulders)
  •     

    Timed Workout (8 Exercises)

    Includes H To H Russian Swings, KB American Swing, KB Figure 8/Hold & more

     
    • Timed
     
    • Arms
    • (Forearms, Triceps),
    • Back
    • (Middle Back, Upper Back),
    • Chest
    • (Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders, Upper Shoulders)
 Any Muscles
Arms
Back
Chest
Core
Legs
Shoulders