DAY X1

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:

popphizz on February 18, 2012

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Workout Category:

Circuit Training

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

Workout Length:

4 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Side Plank	-	-	30
Thighs
Step-Ups	-	12	60
Shoulders
Dumbbell Shoulder Press, Staggered Stance	8 lbs.	12	60
Abs
Ball Crunches	-	15	30
Back
Dumbbell Row	12 lbs.	12	60
Thighs
Dumbbell Split Squats	-	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pushup	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
In-Place Side Lunge	-	10	60
Chest
Plank to Pushup	-	20	60
Triceps
Pushups: Close Grip with Rotation	-	12	60
Thighs
Leg Curl on Swiss Ball	-	15	60
Abs
Medicine Ball Rotations	-	15	30
Back
Standing Reverse Dumbbell Fly	8 lbs.	12	60

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