BEGINNER CORE TRAINING

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
FitClick
Rating:
 Rating: 3.5/5.0
Created By:
FitClick on October 28, 2009
Comments:
Workout Category:
Circuit Training
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Abs, Thighs, Chest, Lower Back
Description
Get started with two days each week of core exercise strength training and two days each week of low intensity, fat-burning cardio.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Ball Crunches-2030
Reverse Crunches-1530
Crunch Twists-1530
Hanging Knee Tucks-1530
Bridge (Plank)-160
Thighs
Smith Machine Squats85 lbs.1290
95 lbs.1090
105 lbs.890
Chest
Pushups-2060
-2060
Pushup Hold-360
-360
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 miles5-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles40-

Workout routine comments

Starting program on Sunday.
 
August 26, 2015 at 2:52pm
Already seeing progress, remember guys-you can excercise all day but if you don't change your diet and drink lots of water you will be wasting your time. I found this out the hard way...
 
September 20, 2012 at 10:38am
I have had one knee replacement and getting ready for a second, however I need to lose weight and am having trouble finding a exercise plan to fit me. Walking is hard right now with the other knee causing issues.
 
September 27, 2011 at 9:23am

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