BEGINNER CORE TRAINING

Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

FitClick on October 28, 2009

Users:

706 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Circuit Training

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Abs, Thighs, Chest, Lower Back

Description

Get started with two days each week of core exercise strength training and two days each week of low intensity, fat-burning cardio.

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Ball Crunches	-	20	30
Reverse Crunches	-	15	30
Crunch Twists	-	15	30
Hanging Knee Tucks	-	15	30
Bridge (Plank)	-	1	60
Thighs
Smith Machine Squats	85 lbs.	12	90
	95 lbs.	10	90
	105 lbs.	8	90
Chest
Pushups	-	20	60
	-	20	60
Pushup Hold	-	3	60
	-	3	60
Lower Back
Back Extension: Ground	-	10	60
Back Extension: Plank Hold with Lift	-	12	60
Machine Low Back Extensions	80 lbs.	12	60
	90 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	5	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0.000 miles	40	-

Workout routine comments

I have had one knee replacement and getting ready for a second, however I need to lose weight and am having trouble finding a exercise plan to fit me. Walking is hard right now with the other knee causing issues.

lpaxton63

September 27, 2011 at 9:23am

I cannot get this sample workout to save to my workout... Any suggestions? I really would like to use this website, but it seems more complicated than it's worth!!! HELP PLEASE..

Post to my wall if you have any suggestions :) Thanks guys!

lcgrad12

July 20, 2011 at 3:50pm

I post this to all my friends that want to make a change, want to loss that muffin top(belly). I tell them they need to STOP!!! wishing & get up & go to the GYM they need to make a change, in order to change your body, you must push yourself beyond your comfort zone. So you really have to workout super heard...;) to see any muscle....

preciosa34

July 20, 2011 at 1:13pm

Previous page	1 \| 2 \| 3 \| 4 \| 5 \| ... \| 10	Next page
4-6 of 29 Comments

Other People using this workout program

phrdaizy
65 F

aflood01
34 F

terisue1
56 F

donnell85
39 M

earthsea00
38 F