CROSS FIT

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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Created By:

butech on August 09, 2012

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Workout Category:

Circuit Training

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Trapezius, Thighs, Chest, Abs, Biceps, Lower Back, Shoulders, Triceps

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Trapezius
Dumbbell Shrugs	-	-	90
	-	-	90
	-	-	90
Thighs
Dumbbell Lunges	-	-	90
	-	-	90
	-	-	90
Chest
Dumbbell Bench Press: Speed	-	15	60
	-	-	60
	-	-	60
Abs
Bench Knee Tucks	-	-	30
	-	-	30
	-	-	30
Biceps
Standing Barbell Curls	-	-	60
	-	-	60
	-	-	60
Lower Back
Good Mornings	-	-	60
	-	-	60
	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
V Sit-Ups	-	-	30
	-	-	30
	-	-	30
Chest
Burpees	-	-	60
	-	-	60
	-	-	60
Abs
Knee to Chest Crunches	-	-	30
	-	-	30
	-	-	30
Chest
Spiderman Pushup	-	-	60
	-	-	60
	-	-	60
Abs
Side Jackknifes	-	-	30
	-	-	30
	-	-	30
Chest
Plank Walk to Handstand	-	-	60
	-	-	60
	-	-	60
Abs
Mountain Climbers	-	-	30
	-	-	30
	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Jumping Rope	0 miles	0	-

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