A training designed for you and your partner. This routine includes exercises that are popular with both male and female athletes, focusing on a combination of strength, toning, and overall fitness. The first day targets the upper body, while the second day focuses on the lower body. The exercises are effective for both of you, promoting balanced strength and aesthetics.
Exercise ID: 00144
Description: Hold a dumbbell in each hand, sit on a bench inclined at a 45 degrees angle and rest one dumbbell on each knee. While you lie back on the bench, kick each dumbbell up into position resting on your chest, one at a time. Position the dumbbells to the sides of your chest and place your feet firmly on the ground. Exhale as you press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch above the center of your face. Inhale as you slowly lower the dumbbells back to the starting position. For an extra pump, lower the dumbbells beyond the starting position until you feel a slight stretch in your chest. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 38.03
Average per rep (lbs)*: 83.85
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00103
Description: Sit on the lat front pull-down machine and secure your thighs under the supports. Grasp the lever handles. Your arms and shoulders should be fully extended upward.Exhale as you pull the handles down to your upper chest. Hold for a count of two and squeeze your back muscles. Inhale as you return the handles to the starting position, with your arms and shoulders fully extended. Repeat for the prescribed number of repetitions.
Average per rep (kg)*: 55.79
Average per rep (lbs)*: 123.00
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00270
Description: Rest your knees, feet and hands on a gym mat. Extend your feet backward and straighten your whole body so that only your toes and your hands touch the ground. Your hands should be a little bit more than shoulder width apart. Keep your body straight and your elbows slightly tucked in. This is your starting position. Inhale as you lower your chest to the floor by bending your elbows. Then reverse the movement and go back to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average reps per set*: 15.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00027
Description: Holding a dumbbell in your left hand, kneel on a bench with your right knee and support your body with your right arm. Ensure that the dumbbell is hanging straight down, with your left arm almost fully extended. Exhale as you pull the dumbbell up to the side of your waist. Hold the dumbbell in that position for a count of two. Inhale as you lower the dumbbell back down to the starting position. Repeat the exercise for the desired number of repetitions. Switch to your right arm and repeat the steps above.
Average per rep (kg)*: 14.80
Average per rep (lbs)*: 32.62
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00196
Description: Stand upright and hold a dumbbell in each hand with the dumbbells hanging down by your sides. Keep your elbows slightly bent during the whole exercise. Exhale as you raise both arms to the sides until your arms form one line with your shoulders.Inhale and lower the dumbbells into the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 14.73
Average per rep (lbs)*: 32.46
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00442
Description: Rest your knees, feet and elbows on a gym mat. Extend your feet backward and straighten your whole body so that only your toes and your elbows touch the ground. Your feet should be close together and your elbows should be positioned directly under your shoulders. Make sure that your lower back sags or your butt rises. Instead, ensure that your body is straight and rigid. Your core muscles must be contracted during the whole exercise. Hold this position for the desired period of time. Then go back to the starting position to rest. You have completed your first repetition.
Average duration per set*: 0:01:21 (h:mm:ss)
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00441
Description: Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart. Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards. Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle. Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this. Exhale as you push your body back up to the starting position, still keeping your torso upright. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 55.84
Average per rep (lbs)*: 123.10
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00293
Description: Stand with your feet shoulder-width apart and grab the barbell using a shoulder-width pronated (overhand) grip. Ensure your arms are extended and the barbell is resting against the front of your thighs. Keep your knees slightly bent. Inhale and push your butt back, hinging forward at your hips, lowering the barbell down your thighs until you feel a slight stretch in your hamstrings. Exhale as you extend your hips and pull the barbell back up your legs to the starting position. Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.
Average per rep (kg)*: 60.80
Average per rep (lbs)*: 134.04
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00038
Description: Place a barbell on the back of your shoulders and grasp it firmly at both sides. Stand with your back facing the side of a bench. Place the top of one foot on the bench behind you so that only one of your feet is making contact with the floor. Keeping your torso upright, inhale as you squat down with your supporting leg until the knee of your back leg nearly touches the floor. Exhale as you push yourself back up to the starting position. Repeat for the desired number of repetitions. Repeat the repetitions with your opposite leg.
Average per rep (kg)*: 38.69
Average per rep (lbs)*: 85.29
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00443
Description: Hold a dumbbell in each hand and stand upright with the dumbbells hanging by your sides. Inhale as you take a large step forward with one leg and bend the knee of that leg until there is a 90 degree angle between your thigh and your calf. The knee of your other (back) leg should almost touch the floor. Exhale as you drive back up with your front leg and step back into the standing position. You have completed your first repetition. Repeat the same motion with your opposite leg. Keep alternating the leg with each lunge.
Average per rep (kg)*: 25.40
Average per rep (lbs)*: 55.99
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00137
Description: Position a bench parallel to a loaded barbell. Sit with your back against the bench, legs extended and feet under the barbell. Grasp the barbell firmly with both hands.Bend your knees and place your feet flat on the floor, hip-width apart. Exhale as you raise the barbell by extending your hips until they are fully extended. Squeeze your glutes and hold for a count of two. Inhale as you lower the barbell by flexing your hips, keeping it above the floor. Repeat the exercise, focusing on maintaining proper form and control.
Average per rep (kg)*: 73.13
Average per rep (lbs)*: 161.23
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00370
Description: Adjust the Equipment: Adjust the padded lever of the calf raise machine to match your height. Position Yourself: Place your shoulders under the pads. Position your toes facing forward (or in one of the other positions specified at the beginning of the chapter). Ensure the balls of your feet are on the calf block with your heels extending off it. Starting Position: Push the lever up by extending your hips and knees until your torso is erect. Keep your knees slightly bent, not locked. This is your starting position. Perform the Raise: Raise your heels by extending your ankles as high as possible while breathing out and flexing your calf. Keep your knees stationary and straight. Hold and Lower: Hold the contracted position for a second, then slowly lower your heels back to the starting position as you breathe in, stretching your calves by bending your ankles. Repeat: Repeat the movement for the recommended amount of repetitions.
Average reps per set*: 26.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.