WARMUP

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:

roustosh on September 06, 2011

Users:

Comments:

See comments

Workout Category:

Cardio Training Only

Workout Type:

Aerobics

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Thighs, Back, Chest, Abs

Workout Length:

15 days

Workout Days:

No preference

Tags:

first.test.

Description

A cool running to rehab my running shape.

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	-	12	30
	-	12	30
	-	12	30
Back
Bent-Over Barbell Rows	-	12	30
	-	12	30
	-	12	30
Dumbbell Romanian Deadlift to High Pull	-	12	30
	-	12	30
	-	12	30
Chest
Incline Barbell Press	-	12	30
	-	12	30
	-	12	30
Thighs
Box Jumps	-	20	30
	-	20	30
	-	20	30
Single-Arm Dumbbell Swing	-	10	30
	-	10	30
	-	10	30
Abs
Decline Ab Twists	-	8	30
	-	8	30
Reverse Crunches	-	10	30
	-	10	30
Flutter Kicks	-	8	30
Swiss-Ball Hip Raise	-	12	30
Bicycle Crunches	-	30	30
Ball Crunches	-	12	30
Crunch Twists	-	20	30
Seated Twist and Tilt	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Swimming, treading water, moderate effort	0 miles	45	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Reverse Lunge	-	-	30
	-	-	30
	-	-	30
Back
One-Arm Dumbbell Bent-Over Rows	-	-	30
	-	-	30
	-	-	30
Thighs
Dumbbell Squat to Shoulder Press and Twist	-	-	30
	-	-	30
	-	-	30
Back
Lat Pulldown with Neutral Grip	-	-	30
	-	-	30
Chest
Dumbbell Bench Press	-	-	30
	-	-	30
	-	-	30
Thighs
Dumbbell Step Ups	-	-	30
	-	-	30
	-	-	30
Back
Dumbbell Two-Hand Swing	-	-	30
	-	-	30
	-	-	30
Abs
Hanging Knee Tucks	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Jumping Rope	0 miles	30	-
Boxing	0 miles	10	-

No comments have been posted yet.