This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
 Rating: 4.0/5.0
Created By:
amt1957 on February 02, 2015
Workout Category:
Strength & Cardio Combined
Experience Level:
Target Gender:
Body Parts:
Workout Length:
7 days
Workout Days:

gentle warm up; Using treadmill 25 minutes run and 5 minutes fast walk divided up into set of  5 minutes run [level 8.5 on treadmill] and 1 minute fast walk [level 6 on treadmill]. - total of 5 sets in all.

Following run then on floor 1 x set of 120 own crunches - raising necjk and upper vback and legs with hand rising to over knees then straight into  1 x set of 115 leg raises with hand under gluteus maximus (your bum in other words!) then raise feet to angle of 45 degrees. 

Finally, 5 minutes walk [level 5] on treadmill to cool down.

NB increae number of own crunches and leg mraises by 5 every two weeks or so.

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Workout Routine Sample

Day 3
Strength Training ExercisesExercise
Rest (sec.)
Leg Raises-11530
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Upright Stationary Bike0 miles5-
Treadmill Run: Incline 0%0 miles25-
Treadmill Walk: Incline 0%0 miles5-

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