LIZ'S STRENGTH AND CARDIO

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:

LizanneB on February 20, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

High Intensity Cardio

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Thighs, Lower Back

Workout Length:

7 days

Workout Days:

Monday, Thursday, Saturday

Description

This workout combines high intensity intervals with strengthening of back and legs using exercises learned in PT after meniscus repair.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	30 lbs.	30	60
Squats: Body Weight	-	30	60
Quadruped Hip Extension	-	10	60
Lower Back
Back Extension: Ground	-	-	60
Thighs
Leg Floor Work	-	30	60
	-	30	60
	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0 miles	0	-
	0 miles	0	-

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	30 lbs.	30	60
Squats: Body Weight	-	30	60
Quadruped Hip Extension	-	10	60
Lower Back
Back Extension: Ground	-	-	60
Thighs
Leg Floor Work	-	30	60
	-	30	60
	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0 miles	0	-
	0 miles	0	-

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