GET BACK AT IT

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:

mschmidt001 on February 28, 2016

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Abs, Lower Back, Chest, Biceps, Triceps, Thighs, Calves, Shoulders

Tags:

fitness, core, running

Description

designed to get back to exercise.

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	5.000 miles	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Abs
Crunches	-	25	-	30
Bicycle Crunches	-	25	-	30
Reverse Crunches	-	25	-	30
Lower Back
Back Extension: Ground	-	max	-	120
Chest
Pushups	-	max	-	120
Incline Dumbbell Press	35 lbs.	15	-	0
	45 lbs.	10	-	30
Incline Dumbbell Flyes	30 lbs.	15	-	0
	35 lbs.	10	-	30
Biceps
Seated Hammer Curls	30 lbs.	15	-	0
	35 lbs.	10	-	30
Standing Alternate Dumbbell Curls	30 lbs.	15	-	30
Triceps
One-Arm Dumbbell Extensions	25 lbs.	15	-	0
	30 lbs.	10	-	30
Triceps Bench Dips	-	max	-	30
One-Arm Dumbbell Kickbacks	30 lbs.	15	-	30
Abs
Crunches	-	25	-	0
Bicycle Crunches	-	25	-	0
Reverse Crunches	-	25	-	0
Lower Back
Back Extension: Ground	-	max	-	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Morning Run	2.000 miles	0
Evening Run	2.000 miles	0

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