CARDIO AND ABS

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:

Riggs4Real on December 15, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	50	30
Side Jackknifes	-	25	30
Knee-Up Crunches	-	25	30
Leg Raises	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Active Rest - Jog (RPE 2)	0.000 miles	20	-
Pace Walk	0.000 miles	20	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	max	60
Shoulders
Seated Dumbbell Press	10 lbs.	15	60
	10 lbs.	12	60
Thighs
Angled Leg Press	80 lbs.	15	90
	100 lbs.	12	90
Lying Leg Curls	20 lbs.	15	60
Leg Extensions	30 lbs.	15	60
Back
One-Arm Dumbbell Bent-Over Rows	15 lbs.	12	60
	15 lbs.	12	60
Biceps
Standing Alternate Dumbbell Curls	8 lbs.	15	60
	8 lbs.	15	60
Triceps
One-Arm Dumbbell Kickbacks	5 lbs.	15	60
	5 lbs.	15	60
Abs
Ball Crunches	-	-	30
	-	-	30
V Sit-Ups	-	-	30
	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	25	-

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