BACK ON TRACK

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:

tvbatten on June 10, 2014

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Abs, Back, Biceps, Calves, Chest, Lower Back, Shoulders, Trapezius, Triceps, Forearms, Thighs

Workout Length:

7 days

Workout Days:

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

Description

Something not so hard on my knees

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0 miles	5	-
Jumpstart Warm Up Circuit	0 miles	5	-
Jumping Jacks	0 miles	1	-
	0 miles	1	-
	0 miles	1	-
March in Place	0 miles	2	-
	0 miles	2	-
	0 miles	2	-
Windmill Toe Touches	0 miles	1	-
	0 miles	1	-
	0 miles	1	-
Bend and Reach (military)	0 miles	1	-
	0 miles	1	-
	0 miles	1	-
gazelle	0 miles	10	-
BodyRock Fitness: Ultimate Stretching Routine	0 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Ball Crunches	-	20	30
Swiss Ball Side Crunch	-	20	30
Back
Dumbbell Rows on Swiss Ball	10 lbs.	15	60
Swiss Ball Reverse Dumbbell Fly	10 lbs.	15	60
Biceps
Swiss Ball Dumbbell Curls	10 lbs.	15	60
Calves
Standing Calf Raise (no weight)	-	25	60
Chest
Pushups: Feet on Swiss Ball	-	20	60
Swiss Ball Dumbbell Flyes	10 lbs.	15	60
Lower Back
Swiss-Ball Reverse Hyperextension	-	20	60
Shoulders
Seated Dumbbell Abduction on Swiss Ball	10 lbs.	15	60
Trapezius
Dumbbell Upright Rows	10 lbs.	15	60
Triceps
One-Arm Dumbbell Kickbacks	10 lbs.	15	60
	10 lbs.	15	60
Forearms
Dumbbell Wrist Curls	10 lbs.	10	60
Thighs
Side Leg Raise	-	20	60
	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0 miles	5	-
Jumping Jacks	0 miles	1	-
	0 miles	1	-
March in Place	0 miles	2	-
	0 miles	2	-
Windmill Toe Touches	0 miles	1	-
	0 miles	1	-
Bend and Reach (military)	0 miles	1	-
	0 miles	1	-
gazelle	0 miles	8	-
BodyRock Fitness: Ultimate Stretching Routine	0 miles	10	-

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