This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Strength & Cardio Combined
Thighs, Calves, Chest, Shoulders, Biceps, Triceps, Back, Lower Back, Abs
All you need to do this workout covering most major muscle groups is a resistance band/tube available at Walmart or other discount stores for $10 or less and your own body weight. For the cardio warm-up, jog on the spot, climb stairs in your home or do jumping jacks for 10 minutes. I do 3 sets of 15 repetitions of every exercise except lunges, squats and crunches where I do 25 reps X 3 sets for each. If you are an absolute beginner try 1 set of 10 reps for every exercise until this becomes too easy then gradually increase reps and sets. For the "triceps dips" use a chair with your feet on the floor instead of a bench. Check Youtube if you need to see the technique. For calf raises use any step/stair and hand-rail available. Have fun.