GOLD'S GYM BOOTCAMP

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:

lettybert on March 30, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Body Parts:

Thighs, Back, Triceps, Abs, Chest

Workout Length:

5 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Lunges: Front to Balance	-	10	60
	-	10	60
Lunges: Sagittal to Balance	-	10	60
	-	10	60
Back
Barbell Pressing Snatch Balance	-	10	60
	-	10	60
Standing Band Chop	-	10	60
	-	10	60
	-	10	60
Triceps
Superband Overhead Triceps Extension	-	10	60
	-	10	60
Abs
Glute-Hamstring Hyperextensions	-	10	30
	-	10	30
Chest
Pushups: Medicine Ball	-	10	60
	-	10	60
Abs
Plank Knees In and Out	-	10	30
	-	10	30
Plank on Swiss Ball	-	1	30
	-	1	30
Weighted Crunch	-	20	30
	-	20	30
Side Crunches	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	0	-
Resistance Band Bicep curls	0 miles	0	-
	0 miles	0	-
Resistance Band Alternate wood chops	0 miles	0	-
Stretch bands- standing up-overhead	0 miles	0	-

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