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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:

Dan94 on March 27, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Abs, Chest, Thighs, Calves, Back

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Sit-Ups	-	30	60
Chest
Pushups	-	15	60
	-	15	0
Thighs
Seated Leg Curls	120 lbs.	12	60
	120 lbs.	12	60
	120 lbs.	12	60
Leg Extensions	90 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
Abs
Bridge (Plank)	-	30	60
	-	45	60
	-	45	60
Calves
Seated Calf Raises	65 lbs.	15	15
	65 lbs.	15	15
	65 lbs.	15	15
Back
Chinup	-	max	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Skip	0 miles	5	-
Stretching	0 miles	5	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0 miles	5	-
Outdoor Running	2 miles	20	-
jog/speed walk	0 miles	5	-

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