This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Body Parts:
Abs, Chest, Thighs, Biceps
Workout Days:
Sunday, Monday, Wednesday, Friday
Description
Mainly a 6-month plan
Weeks #1 and #2
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20 minutes of treadclimber at least three times a week
Weeks #3 and #4
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30 minutes of treadclimber at least three times a week
Weeks #5 and #6
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40 minutes of treadclimber at least three times a week
-
2 sets of 10 stomach crunches
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1 set of 10 push-ups
Weeks #7 and #8
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40 minutes of treadclimber at least three times a week
-
3 sets of 10 stomach crunches
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2 sets of 10 push-ups
Weeks #9 and #10
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40 minutes of treadclimber at least three times a week
-
3 sets of 10 stomach crunches
-
2 sets of 10 push-ups
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1 set of 10 squats
Weeks #11 and #12
-
40 minutes of treadclimber at least three times a week
-
3 sets of 10 stomach crunches
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3 sets of 10 push-ups
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2 sets of 10 squats
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2 sets of 10 bicep curls
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2 sets of 10 tricep curls
Weeks #13 and #14
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40 minutes of treadclimber at least three times a week
-
3 sets of 15 stomach crunches
-
3 sets of 15 push-ups
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3 sets of 15 squats
-
3 sets of 15 bicep curls
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3 sets of 15 tricep curls
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2 sets of 10 chest presses
Weeks #15 and #16
-
40 minutes of treadclimber at least three times a week
-
3 sets of 15 stomach crunches
-
3 sets of 15 push-ups
-
3 sets of 15 squats
-
3 sets of 15 bicep curls
-
3 sets of 15 tricep curls
-
3 sets of 15 chest presses
Weeks #17 and #18
-
40 minutes of treadclimber at least three times a week
-
3 sets of 15 stomach crunches
-
3 sets of 15 push-ups
-
3 sets of 15 squats
-
3 sets of 15 bicep curls
-
3 sets of 15 tricep curls
-
3 sets of 15 chest presses
-
3 sets of 15 "extra target area"
Weeks #19 and #20
-
40 minutes of treadclimber at least three times a week
-
3 sets of 15 stomach crunches
-
3 sets of 15 push-ups
-
3 sets of 15 squats
-
3 sets of 15 bicep curls
-
3 sets of 15 tricep curls
-
3 sets of 15 chest presses
-
3 sets of 15 "extra target area"
Weeks #21 and #22
-
40 minutes of treadclimber at least three times a week
-
3 sets of 15 stomach crunches
-
3 sets of 15 push-ups
-
3 sets of 15 squats
-
3 sets of 15 bicep curls
-
3 sets of 15 tricep curls
-
3 sets of 15 chest presses
-
3 sets of 15 "extra target area"
Weeks #23 and #24
-
40 minutes of treadclimber at least three times a week
-
3 sets of 15 stomach crunches
-
3 sets of 15 push-ups
-
3 sets of 15 squats
-
3 sets of 15 bicep curls
-
3 sets of 15 tricep curls
-
3 sets of 15 chest presses
