3 WEEKS TO 30 MINUTES

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:

aumom980307 on April 06, 2013

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Workout Category:

Running & Race Training

Workout Type:

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Back, Chest, Abs, Thighs, Biceps, Triceps

Workout Length:

21 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Two-In-One Standing Band Row	-	8	60
	-	8	60
Chest
Single-Arm Split Stance Band Press	-	-	60
Abs
Crunches	-	30	30
	-	30	30
Side Crunches	-	30	30
	-	30	30
Reverse Crunches	-	20	30
Thighs
Band Squat to Curl to Press	-	8	60
	-	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	0 miles	20	-
Outdoor Running	0 miles	12	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Superband Hammer Curl	-	8	60
	-	8	60
	-	8	60
Triceps
Superband Overhead Triceps Extension	-	8	60
	-	8	60
	-	8	60
Thighs
Band Squat to Curl to Press	-	8	60
	-	8	60
Abs
Crunches	-	30	30
	-	30	30
Side Crunches	-	30	30
	-	30	30
Reverse Crunches	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	0 miles	20	-
Outdoor Running	0 miles	12	-

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