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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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Rating:
 Rating: 5.0/5.0
Created By:
TeresaCoco on June 19, 2010
Users:
7 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Abs, Calves, Thighs, Triceps, Lower Back, Chest
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Thursday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Abs
Crunches--30
--30
--30
Reverse Crunches--30
--30
--30
Sit-Ups--30
--30
--30
V Sit-Ups--30
--30
--30
Side Jackknifes--30
--30
--30
Closed Leg Toe Touches--30
--30
--30
Knee-Up Crunches--30
--30
--30
Single-Leg Hip Extension--30
--30
--30
Calves
Seated Calf Raises--60
Standing Calf Raise (no weight)--60
--60
--60
Seated Calf Raises--60
Thighs
Leg Extensions--60
Barbell Squats--60
Forward Lunges--60
Butt Kick Jumps--60
Lunge Jump--60
Dumbbell Squat Thrusters--60
--60
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Calves
Standing Calf Raise (no weight)--60
--60
--60
Thighs
Leg Extensions--60
--60
--60
Barbell Squats--60
--60
--60
Triceps
Pushups: Close Grip with Rotation--60
--60
--60
Lower Back
Back Extension: Ground--60
--60
--60
Back Extension: Plank Hold with Lift--60
--60
--60
Back Extensions--60
--60
--60
Reverse Hyperextension--60
--60
--60
Chest
Pushups: Kneeling--60
--60
--60
Incline Pushups: Hands on Bench--60
--60
--60
Pushups: Rotation--60
--60
--60
Hindu Pushup--60
--60
--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Yoga0 miles0-
Jog in Place0 miles0-
Yoga Level 1: Downward Facing Dog0 miles0-

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