AFTER WORK WORKOUT

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:
 Unrated
Created By:
teresa357 on January 22, 2011
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Thighs, Abs, Lower Back

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Workout Routine Sample

Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Pushups-2060
-2060
Pushup Hold-360
-360
Thighs
Smith Machine Squats85 lbs.1290
95 lbs.1090
105 lbs.890
Abs
Ball Crunches-2030
Reverse Crunches-1530
Crunch Twists-1530
Hanging Knee Tucks-1530
Bridge (Plank)-160
Lower Back
Back Extension: Ground-1060
Back Extension: Plank Hold with Lift-1260
Machine Low Back Extensions80 lbs.1260
90 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles0-
Day 4
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles0-

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