GETTING IT OFF

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:

Clarkehcfc on October 19, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Body Parts:

Abs, Thighs, Calves, Back, Lower Back, Shoulders, Triceps

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	50	30
	-	50	30
	-	50	30
Bicycle Crunches	-	50	30
	-	50	30
	-	50	30
Reverse Crunches	-	50	30
	-	50	30
	-	50	30
Sit-Ups	-	50	30
	-	50	30
	-	50	30
Leg Raises	-	25	30
	-	25	30
	-	25	30
Thighs
Barbell Squats	10 lbs.	50	60
	10 lbs.	50	60
	10 lbs.	50	60
Dumbbell Lunges	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Hip Abduction Machine	100 lbs.	15	60
	100 lbs.	15	60
	100 lbs.	15	60
Hip Adduction Machine	100 lbs.	15	60
	100 lbs.	15	60
	-	15	60
Seated Machine Leg Press	250 lbs.	15	60
	250 lbs.	15	60
	250 lbs.	15	60
Calves
Standing Calf Raises	100 lbs.	15	60
	100 lbs.	15	60
	100 lbs.	15	60
Back
One-Arm Dumbbell Bent-Over Rows	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Lower Back
Back Extensions	-	25	60
	-	25	60
	-	25	60
Shoulders
Lateral Dumbbell Raises	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Front Dumbbell Raises	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Triceps
One-Arm Dumbbell Kickbacks	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
One-Arm Dumbbell Extensions	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Triceps Bench Dips	-	20	60
	-	20	60
	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	6 miles	45	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	5 miles	30	-
Incline Walk	2 miles	30	-

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