This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Workout Category:
Strength & Cardio Combined
Workout Type:
High Intensity Cardio
Experience Level:
Intermediate
Body Parts:
Back, Thighs, Chest, Triceps, Shoulders, Abs, Biceps, Trapezius, Forearms
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
Workout Routine Sample
Strength Training Exercises | Exercise Weight | Exercise Reps | Exercise Time | Rest (sec.) |
Back |
Weighted Wide Grip Pull Up | - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
Thighs |
Goblet Squat | - | 12 | 00:20 | 10 |
| - | 12 | 00:20 | 10 |
| - | 12 | 00:20 | 10 |
| - | 12 | 00:20 | 10 |
| - | 12 | 00:20 | 10 |
| - | 12 | 00:20 | 10 |
| - | 12 | 00:20 | 10 |
| - | 12 | 00:20 | 10 |
Chest |
Pushups: Plyometric | - | 12 | 00:20 | 10 |
| - | 12 | 00:20 | 10 |
| - | 12 | 00:20 | 10 |
| - | 12 | 00:20 | 10 |
| - | 12 | 00:20 | 10 |
| - | 12 | 00:20 | 10 |
| - | 12 | 00:20 | 10 |
| - | 12 | 00:20 | 10 |
Triceps |
Weighted Parallel-Bar Dips | - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
Shoulders |
Standing Dumbbell Press | - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
Abs |
Bicycle Crunches | - | 20 | 00:20 | 20 |
| - | 20 | 00:20 | 20 |
| - | 20 | 00:20 | 20 |
| - | 20 | 00:20 | 20 |
Leg Raises | - | 12 | 00:20 | 20 |
| - | 12 | 00:20 | 20 |
| - | 12 | 00:20 | 20 |
| - | 12 | 00:20 | 20 |
Strength Training Exercises | Exercise Weight | Exercise Reps | Exercise Time | Rest (sec.) |
Thighs |
Stiff-Legged Dumbbell Deadlifts | - | 8 | 00:20 | 10 |
| - | 8 | 00:20 | 10 |
| - | 8 | 00:20 | 10 |
| - | 8 | 00:20 | 10 |
| - | 8 | 00:20 | 10 |
| - | 8 | 00:20 | 10 |
| - | 8 | 00:20 | 10 |
| - | 8 | 00:20 | 10 |
Biceps |
Standing Hammer Curls | - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
Shoulders |
Lateral Dumbbell Raises | - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
| - | 10 | 00:20 | 10 |
Trapezius |
Dumbbell Shrugs | - | 15 | 00:20 | 10 |
| - | 15 | 00:20 | 10 |
| - | 15 | 00:20 | 10 |
| - | 15 | 00:20 | 10 |
| - | 15 | 00:20 | 10 |
| - | 15 | 00:20 | 10 |
| - | 15 | 00:20 | 10 |
| - | 15 | 00:20 | 10 |
Forearms |
Dumbbell Wrist Curls | - | 15 | 00:20 | 10 |
| - | 15 | 00:20 | 10 |
| - | 15 | 00:20 | 10 |
| - | 15 | 00:20 | 10 |
| - | 15 | 00:20 | 10 |
| - | 15 | 00:20 | 10 |
| - | 15 | 00:20 | 10 |
| - | 15 | 00:20 | 10 |
Abs |
V Sit-Ups | - | 15 | 00:20 | 20 |
| - | 15 | 00:20 | 20 |
| - | 15 | 00:20 | 20 |
| - | 15 | 00:20 | 20 |
Windshield Wiper | - | 16 | 00:20 | 20 |
| - | 16 | 00:20 | 20 |
| - | 16 | 00:20 | 20 |
| - | 16 | 00:20 | 20 |