30 MINUTE PF CIRCUIT

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:

Brandywynn on April 21, 2015

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	50 lbs.	12	60
Abs
Weighted Crunch	20 lbs.	12	30
Back
Machine Seated Rows	20 lbs.	12	60
Seated Cable Pulldowns	20 lbs.	12	60
Biceps
Machine Preacher Curls	20 lbs.	12	60
Chest
Machine Chest Press	20 lbs.	12	60
Shoulders
Machine Shoulder Press	20 lbs.	12	60
Thighs
Leg Extensions	70 lbs.	12	60
Lying Leg Curls	50 lbs.	12	60
Triceps
Machine Triceps Extensions	50 lbs.	12	60
Thighs
Step-Ups	-	15	60
	-	15	60
	-	15	60
	-	15	60
	-	15	60
	-	15	60
	-	15	60
	-	15	60
	-	15	60
	-	15	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	50 lbs.	12	60
Abs
Weighted Crunch	20 lbs.	12	30
Back
Machine Seated Rows	20 lbs.	12	60
Seated Cable Pulldowns	20 lbs.	12	60
Biceps
Machine Preacher Curls	20 lbs.	12	60
Chest
Machine Chest Press	20 lbs.	12	60
Shoulders
Machine Shoulder Press	20 lbs.	12	60
Thighs
Leg Extensions	70 lbs.	12	60
Lying Leg Curls	50 lbs.	12	60
Triceps
Machine Triceps Extensions	50 lbs.	12	60
Thighs
Step-Ups	-	15	60
	-	15	60
	-	15	60
	-	15	60
	-	15	60
	-	15	60
	-	15	60
	-	15	60
	-	15	60
	-	15	60

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