GET IT TIGHT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

TraLaMont on April 11, 2010

Users:

18 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Thighs, Calves, Lower Back, Abs, Shoulders, Trapezius, Biceps, Forearms, Chest, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	140 lbs.	10	90
	140 lbs.	10	90
	140 lbs.	10	90
	140 lbs.	10	90
Dumbbell Lunges	15 lbs.	10	90
	15 lbs.	10	90
	15 lbs.	10	90
Lying Leg Curls	25 lbs.	16	90
	25 lbs.	16	90
Leg Extensions	30 lbs.	17	90
	30 lbs.	17	90
Calves
Standing Calf Raises	120 lbs.	10	60
	120 lbs.	10	60
	120 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	90	-

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