SUPER WORKOUT OF AWESOME

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:

ma777hias on January 16, 2014

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Workout Category:

Strength & Cardio Combined

Workout Type:

Endurance

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Tags:

Crossfit, Speed, thorough, hybrid, Awesome, strength, power, full body

Description

A thorough workout for those who dare be great.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Calves
Standing Calf Raises	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
One-Leg Dumbbell Calf Raises	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
Thighs
Dumbbell Squats	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
Squats: Body Weight	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
Barbell Lunges	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
Jumping Jacks: Basic	-	30	60
	-	30	60
	-	30	60
	-	30	60
	-	30	60
	-	30	60
Jump Squats: Body Weight	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
Box Jumps	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
Stiff-Legged Deadlifts	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0 miles	5	-
	0 miles	5	-
Brisk Walk	0 miles	20	-
	0 miles	20	-
Easy Run	0 miles	20	-
	0 miles	20	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Dumbbell Row	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
Dumbbell Snatch	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
Dumbbell Woodchopper	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0 miles	5	-
Brisk Walk	0 miles	20	-
Easy Run	0 miles	20	-

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