ADVENTURE RACE TRAINING PHASE II

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

BKyleMiller on January 27, 2010

Users:

Comments:

See comments

Workout Category:

Running & Race Training

Workout Type:

Other

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Biceps, Triceps, Shoulders, Abs, Chest, Back

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Seated Hammer Curls	20 lbs.	15	60
	20 lbs.	15	60
Triceps
Bent-Over Triceps Cable Extension	20 lbs.	15	60
	20 lbs.	15	60
Shoulders
Dumbbell Shoulder Press on Swiss Ball	30 lbs.	15	60
	30 lbs.	15	60
Triceps
Supine Triceps Extensions	20 lbs.	15	60
	20 lbs.	15	60
Biceps
Zottman Curl	20 lbs.	15	60
	20 lbs.	15	60
Triceps
Alternating Triceps Extension on Swiss Ball	20 lbs.	15	60
	20 lbs.	15	60
Shoulders
Seated Dumbbell Abduction on Swiss Ball	20 lbs.	15	60
	20 lbs.	15	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Knee-Up Crunches	-	15	30
	-	15	30
	-	15	30
Side Crunches	-	15	30
	-	15	30
	-	15	30
	-	15	30
	-	15	30
	-	15	30
Flutter Kicks	-	60	30
	-	60	30
	-	60	30
	-	60	30
	-	60	30
	-	60	30
Crunch Twists	-	15	30
	-	15	30
	-	15	30
Bicycle Crunches	-	15	30
	-	15	30
	-	15	30
Closed Leg Toe Touches	-	15	30
	-	15	30
	-	15	30
Leg Raises	-	15	30
	-	15	30
	-	15	30
Crunches	-	15	30
	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Short Run	2.000 miles	0	-

No comments have been posted yet.

BKyleMiller
54 M

Jfung2012
32 M

daniel2100
30 M