FAT MELTER & TONER

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:

RedKev on May 23, 2012

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Workout Category:

Circuit Training

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Abs, Chest, Triceps, Shoulders, Thighs, Calves

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	20	10
Leg Raises	-	20	10
Sit-Ups	-	20	10
Bridge (Plank)	-	1	10
	-	1	10
Squat Thrusts	-	10	30
	-	-	30
Flutter Kicks	-	20	30
Side Crunches	-	20	30
Chest
Pushups	-	20	10
Pushups: Close-Grip	-	20	10
Incline Pushups: Hands on Bench	-	20	60
	-	20	60
Decline Pushups	-	20	60
Triceps
Triceps Bench Dips	-	20	60
Shoulders
Dumbbell Arnold Shoulder Press	10 lbs.	20	10
	10 lbs.	20	10
	10 lbs.	20	10
Thighs
Squats: Body Weight	-	20	60
	-	20	60
	-	20	60
Step-Ups	-	20	60
	-	20	60
Jumping Jacks: Basic	-	25	60
	-	-	60
Calves
Standing Calf Raise (no weight)	-	20	60
	-	20	60
	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	15	-
Jog in Place	0 miles	1	-
	0 miles	1	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Leg Raises	-	20	30
	-	20	30
Crunches	-	20	30
	-	20	30
Flutter Kicks	-	20	30
	-	20	30
Side Crunches	-	20	30
	-	20	30
Sit-Ups	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	3.75 miles	45	-
Outdoor Running	0 miles	0	-

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