NIT'S 3:1 ON:OFF PLAN

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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 October 06, 2016
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Biceps, Shoulders, Trapezius, Triceps, Abs, Thighs, Calves, Chest, Back
Description


3 days on, 1 day off (Active Rest)

Combination of weight training (toning and tightening), cardio, HIIT, PiYo and long walks.

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Workout Routine Sample

Day 1
ThighsSeated Leg Curls-300Squats: Body Weight-300Leg Extensions-300Lunges with Body Weight-300Walking Lunges without Weight-300Walking Lunges with Dumbbells-300Hip Abduction Machine-300Hip Adduction Machine-300Goblet Cross-Behind Lunge-300Single-Leg Deadlift-300Dumbbell Sumo Squat-300Goblet Squat-300Leg Floor Work-300Single-Leg Squat-300Wall Sits-10Angled Leg Press-600Single-Leg Press-600Smith Machine Squats-300Barbell Lunges-300In-Place Side Lunge-300Side Leg Raise-300Dumbbell Donkey Kicks-300Fire Hydrant-300Butt Lift (Bridge)-300Single-Leg Hip Raise-300CalvesCalf Presses-300AbsBicycle Crunches-450
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Brisk Walk0 miles00
Elliptical Trainer0 miles00
HIIT 300 miles00
Upright Stationary Bike0 miles00Interval Cardio0 miles00HIIT 300 miles00Brisk Walk0 miles00

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