ADAPTIVE MOTION TRAINER

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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Rating:
 Unrated
Created By:
hamstrings on July 02, 2011
Users:
Comments:
Workout Category:
Cardio Training Only
Workout Type:
Aerobics
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Abs, Thighs, Calves, Chest, Back, Biceps, Triceps, Lower Back, Forearms, Shoulders, Trapezius
Description
30 min on resistance 6

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Bench Knee Tucks--30
--30
--30
Crunches--30
--30
--30
Bicycle Crunches--30
--30
--30
--30
--30
--30
Bridge (Plank)--30
--30
Side Plank--30
--30
Thighs
Dumbbell Squats--60
-max60
Dumbbell Lunges-max60
--60
Stiff-Legged Deadlifts--60
-max60
Calves
Standing Calf Raises-max60
--60
Thighs
Walking Lunges with Dumbbells--60
-max60
Jump Squats: Body Weight-max60
--60
Butt Lift (Bridge)--60
-max60
Calves
Donkey Calf Raises-max60
--60
Chest
Barbell Bench Press--60
-max60
Standing Dumbbell Flyes-max60
--60
Dumbbell Chest Press: Alternating--60
-max60
Dumbbell Floor Press-max60
--60
Chest Stretch--60
-max60
Back
One-Arm Dumbbell Bent-Over Rows-max60
--60
Wide Grip Front Chin-Ups--60
-max60
Bent Over Row with Back Extension-max60
--60
One-Leg Romanian Deadlift--60
-max60
Dumbbell Romanian Deadlift to High Pull-max60
--60
Biceps
Standing Alternate Dumbbell Curls--60
-max60
Seated Hammer Curls-max60
--60
Standing Dumbbell Curls--60
-max60
Triceps
Dumbbell Triceps Press-max60
--60
Dumbbell Lying Triceps Extensions--60
-max60
Triceps Bench Dips-max60
--60
Lower Back
Back Extension: Ground--60
-max60
Forearms
Dumbbell Wrist Curls-max60
--60
Shoulders
Front Dumbbell Raises--60
-max60
Standing Dumbbell Press-max60
--60
Dumbbell Arnold Shoulder Press--60
-max60
Trapezius
Dumbbell Shrugs-max60
--60
Thighs
Leg Curl on Swiss Ball--60
-max60
Plie Squat-max60
--60
Dumbbell Sumo Squat--60
-max60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Jog in Place0.000 miles0-
0.000 miles0-
0.000 miles0-
Jumping Jacks0.000 miles0-
0.000 miles0-
0.000 miles0-

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