3:1 ON:OFF

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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
AjB1303
Rating:
 Unrated
Created By:
AjB1303 on March 17, 2017
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Advanced
Body Parts:
Thighs, Back, Biceps, Shoulders, Trapezius, Abs, Chest, Triceps, Lower Back, Calves
Description

Three days on, one day off

Combination of weight training, HIIT, cardio, long walks and PIYO

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Workout Routine Sample

Day 1
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Brisk Walk miles10
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges15 lbs.max60
15 lbs.max60
15 lbs.max60
Walking Lunges without Weight-max60
-max60
-max60
Smith Machine Squats95 lbs.max60
95 lbs.max60
95 lbs.max60
Ice Skater-max60
-max60
-max60
Lunges: Front to Balance-max60
-max60
-max60
Back
Dumbbell Row15 lbs.max60
15 lbs.max60
15 lbs.max60
Wide-Grip Front Pulldowns80 lbs.max60
80 lbs.max60
80 lbs.max60
Close-Grip Pulldowns80 lbs.max60
80 lbs.max60
80 lbs.max60
Biceps
Concentration Curls20 lbs.max60
15 lbs.max60
15 lbs.max60
15 lbs.max60
Shoulders
Lateral Dumbbell Raises8 lbs.max60
8 lbs.max60
8 lbs.max60
Front Dumbbell Raises12 lbs.max60
12 lbs.max60
12 lbs.max60
Dumbbell Arnold Shoulder Press15 lbs.max60
15 lbs.max60
15 lbs.max60
Trapezius
Dumbbell Upright Rows25 lbs.max60
25 lbs.max60
25 lbs.max60
Abs
Bicycle Crunches--30
--30
--30
Bridge (Plank)--30
Knee-Up Crunches--30
--30
--30
Double Crunch--30
--30
--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Brisk Walk miles10

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