CARDIO/STRENGTH/YOGA

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:

dmainsman on January 26, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Shoulders, Trapezius, Triceps, Abs, Back, Thighs, Chest, Biceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Barbell Front Press	60 lbs.	12	90
	60 lbs.	12	90
	60 lbs.	12	90
Seated Dumbbell Press	25 lbs.	12	90
	25 lbs.	12	90
	25 lbs.	12	90
Trapezius
Barbell Upright Rows	45 lbs.	10	90
	45 lbs.	10	90
	45 lbs.	10	90
Triceps
Lying Triceps Extensions	45 lbs.	12	90
	45 lbs.	12	90
	45 lbs.	12	90
Triceps Parallel-Bar Dips	-	max	60
	-	max	60
	-	max	60
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30
Triceps
One-Arm Dumbbell Kickbacks	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	2.250 miles	25	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Ball Crunches	-	25	30
	-	25	30
	-	25	30
Back
Cleans	60 lbs.	8	120
	60 lbs.	8	120
	60 lbs.	8	120
One-Arm Dumbbell Bent-Over Rows	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
Bent-Over Barbell Rows	50 lbs.	10	90
	50 lbs.	10	90
	50 lbs.	10	90
Barbell Suitcase Deadlift	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Dumbbell Pullovers	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	3.500 miles	45	-

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