RUGBY WORKOUT

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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:

ckettle on November 03, 2011

Users:

2 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Chest, Biceps, Triceps, Thighs

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

Tags:

Rugby, strength, fitness, endurance

Description

This is my modified plan of a rugby workout that I found online. It is intended to keep me in shape during the off season. Increase the weights/reps and distances slightly each week to continually increase the fitness level.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	25	10
	-	25	10
	-	25	10
Side Crunches	-	25	10
	-	25	10
	-	25	10
Bicycle Crunches	-	25	10
	-	25	10
	-	25	10
Chest
Hammer Strength Iso-Lateral Incline Press	20 lbs.	25	60
	20 lbs.	15	60
	20 lbs.	10	60
Pec Deck Flyes	20 lbs.	25	60
	20 lbs.	15	60
	20 lbs.	10	60
Biceps
Machine Preacher Curls	20 lbs.	25	60
	20 lbs.	15	60
	20 lbs.	10	60
Triceps
Machine Triceps Extensions	20 lbs.	25	60
	20 lbs.	15	60
	20 lbs.	10	60
Thighs
Seated Leg Curls	30 lbs.	25	60
	30 lbs.	15	60
	30 lbs.	10	60
Leg Extensions	30 lbs.	25	60
	30 lbs.	15	60
	30 lbs.	10	60
Abs
Core Stabilization with Twist	-	25	10
	-	25	10
	-	25	10
Leg Raises	-	25	10
	-	25	10
	-	25	10

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	25	10
	-	25	10
	-	25	10
Side Crunches	-	25	10
	-	25	10
	-	25	10
Bicycle Crunches	-	25	10
	-	25	10
	-	25	10
Chest
Hammer Strength Iso-Lateral Incline Press	20 lbs.	25	60
	20 lbs.	15	60
	20 lbs.	10	60
Pec Deck Flyes	20 lbs.	25	60
	20 lbs.	15	60
	20 lbs.	10	60
Biceps
Machine Preacher Curls	20 lbs.	25	60
	20 lbs.	15	60
	20 lbs.	10	60
Triceps
Machine Triceps Extensions	20 lbs.	25	60
	20 lbs.	15	60
	20 lbs.	10	60
Thighs
Seated Leg Curls	30 lbs.	25	60
	30 lbs.	15	60
	30 lbs.	10	60
Leg Extensions	30 lbs.	25	60
	30 lbs.	15	60
	30 lbs.	10	60
Abs
Core Stabilization with Twist	-	25	10
	-	25	10
	-	25	10
Leg Raises	-	25	10
	-	25	10
	-	25	10

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RUGBY WORKOUT

Workout Routine Sample

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