ARMY TOUGH LOVE

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:

ebasso88 on November 26, 2011

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Abs, Biceps, Chest, Forearms, Triceps, Calves, Thighs

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Tags:

strength, cardio, army

Description

A mixture of daily cardio and strength training to burn fat and tone up.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Hanging Knee Tucks	-	15	30
	-	15	30
	-	15	30
	-	15	30
Incline Sit-Ups	-	20	30
	-	20	30
	-	20	30
	-	20	30
	-	20	30
	-	20	30
Dumbbell Side Bends	25 lbs.	15	30
	25 lbs.	15	30
	35 lbs.	15	30
	35 lbs.	15	30
Biceps
Concentration Curls	15 lbs.	16	60
	15 lbs.	14	60
	15 lbs.	12	60
	15 lbs.	10	60
Chest
Barbell Bench Press	45 lbs.	16	60
	50 lbs.	14	60
	55 lbs.	12	60
	60 lbs.	10	60
Decline Barbell Press	45 lbs.	16	60
	50 lbs.	14	60
	55 lbs.	12	60
	60 lbs.	10	60
Dumbbell Flyes	10 lbs.	20	60
	10 lbs.	18	60
	10 lbs.	16	60
	10 lbs.	14	60
Pushups	-	20	60
	-	18	60
	-	16	60
	-	14	60
Forearms
Dumbbell Wrist Curls	10 lbs.	20	60
	10 lbs.	18	60
	10 lbs.	16	60
	10 lbs.	14	60
Triceps
Lying Triceps Extensions	10 lbs.	16	60
	10 lbs.	14	60
	10 lbs.	12	60
	10 lbs.	10	60
One-Arm Dumbbell Kickbacks	10 lbs.	16	60
	10 lbs.	14	60
	10 lbs.	12	60
	10 lbs.	10	60
Triceps Bench Dips	-	16	60
	-	14	60
	-	12	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
YMCA-Step Aerobics Class	0 miles	60	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Incline Sit-Ups	-	20	30
	-	20	30
	-	20	30
	-	20	30
	-	20	30
	-	20	30
Hanging Knee Tucks	-	15	30
	-	15	30
	-	15	30
	-	15	30
Dumbbell Side Bends	25 lbs.	20	30
	25 lbs.	20	30
	35 lbs.	20	30
	35 lbs.	20	30
Calves
Standing Calf Raises	70 lbs.	20	60
	70 lbs.	20	60
	70 lbs.	20	60
	70 lbs.	20	60
Thighs
Stiff-Legged Deadlifts	25 lbs.	20	60
	25 lbs.	20	60
	35 lbs.	20	60
	35 lbs.	20	60
Glute Machine Press	35 lbs.	20	60
	40 lbs.	20	60
	45 lbs.	20	60
	50 lbs.	20	60
Single-Leg Press	100 lbs.	20	60
	120 lbs.	20	60
	140 lbs.	20	60
	160 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 10%	0 miles	50	-

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ebasso88
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