FIRMING

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:

FitnFine67 on January 30, 2015

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Abs, Chest, Thighs, Back

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	25	30
Side Crunches	-	25	30
Chest
Pushups	-	10	60
Thighs
Hip Abduction Machine	40 lbs.	50	60
Seated Machine Leg Press	70 lbs.	50	60
Abs
Incline Sit-Ups	-	25	30
Sit-Ups	-	50	30
Leg Raises	-	50	30
Side Plank	-	5	30
Bridge (Plank)	-	5	30
Thighs
Forward Lunges	-	25	60
Side Lunge Slide	-	25	60
Single-Arm Overhead Reverse Lunge	-	25	60
Squats: Body Weight	-	25	60
Abs
Standing Knee Raise	-	25	30
Toes-to-Sky	-	25	30
Core Stabilization with Twist	-	50	30
Back
Machine Pullovers	60 lbs.	50	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	30	-
Treadmill Walk: Incline 0%	0 miles	20	-
Rowing Machine	0 miles	1	-
Upright Stationary Bike	0 miles	15	-
Billy Blanks-Tae Bo Cardio pt.1	0 miles	30	-
Tae Bo Turbo Charged Fat Burner	0 miles	30	-

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