SUMMER-UP

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:

Pollock33 on June 21, 2011

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Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

Endurance

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Abs

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Description

Just my summer workout since I don't have access to a gym, will be editing the rest of the weeks, Abs & Cardio everyday, Pushups change day to day.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	25	30
	-	25	30
	-	25	30
	-	25	30
Pushups: Close-Grip	-	25	30
	-	25	30
	-	25	30
	-	25	30
Pushups: Wide-Grip	-	25	30
	-	25	30
	-	25	30
	-	25	30
Pushup Position and Row	20 lbs.	25	30
	20 lbs.	25	30
	20 lbs.	25	30
	20 lbs.	25	30
Prison Cell Pushups	-	25	30
	-	25	30
	-	25	30
	-	25	30
Pushup Hold	-	25	30
	-	25	30
	-	25	30
	-	25	30
Spiderman Pushup	-	25	30
	-	25	30
	-	25	30
	-	25	30
Dumbbell Floor Press	-	25	30
	-	25	30
	-	25	30
	-	25	30
Pushups: Plyometric	-	25	30
	-	25	30
	-	25	30
	-	25	30
Hindu Pushup	-	25	30
	-	25	30
	-	25	30
	-	25	30
Abs
Sit-Ups	-	50	30
	-	-	30
Side Crunches	-	50	30
	-	-	30
Reverse Crunches	-	50	30
	-	-	30
Dumbbell Side Bends	35 lbs.	50	30
	35 lbs.	-	30
Bridge (Plank)	-	1	60
	-	-	60
V Sit-Ups	-	50	30
	-	-	30
Mountain Climbers	-	50	30
	-	-	30
Side Plank	-	1	60
	-	-	60
Russian Twist	-	50	30
	-	-	30
Cross-Body Mountain Climber	-	50	30
	-	-	30
Plank with Elevated Feet	-	1	60
	-	-	30
Side Plank with Elevated Feet	-	1	60
	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	5 miles	0	-

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