30 MINUTE EARLY MORNING WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
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Rating:
 Unrated
Created By:
CassiaB on November 08, 2017
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0 
Comments:
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Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Back, Thighs, Calves, Shoulders, Triceps, Biceps, Abs
Workout Length:
1 days
Workout Days:
No preference
Description

Try to get as many of these exercises done within the 30 minute time frame. 

Always start with the 5 minute 5mph run to get your heart rate up before you start on the strength exercises.

Try to always end with at least 5 minutes of cardio, even if you have to leave out some of the strength exercises.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Incline Dumbbell Press25 lbs.80
25 lbs.80
25 lbs.80
Back
Seated Cable Extensions60 lbs.100
60 lbs.100
60 lbs.100
Thighs
Smith Machine Squats125 lbs.80
125 lbs.80
125 lbs.80
Calves
Seated Calf Raises45 lbs.100
45 lbs.100
45 lbs.100
Thighs
Leg Extensions100 lbs.80
100 lbs.80
100 lbs.80
Shoulders
Machine Shoulder Press45 lbs.100
45 lbs.100
45 lbs.100
Triceps
Rope Extensions50 lbs.80
50 lbs.80
50 lbs.80
Biceps
Standing Barbell Curls15 lbs.80
15 lbs.80
15 lbs.80
Abs
Crunches-150
-150
-150
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
treadmill run 0% incline at 5mph0 miles50
Treadmill Run 5mph 0% Walk 3.5 mph 4%0 miles150

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