GOOD WORKOUT

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:

redlight0516 on June 22, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Burpees	-	20	60
	-	20	60
	-	30	60
Pushups	-	20	60
	-	20	60
	-	20	60
Back
Standing Soccer Throw	-	15	60
	-	15	60
	-	20	60
Scorpion	-	10	60
	-	10	60
	-	12	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
	-	12	60
Abs
Sit-Ups	-	20	20
	-	20	20
	-	30	20
Bridge (Plank)	-	-	20
	-	-	20
	-	-	15

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
400M Repeat	0.000 miles	20	-
Plyometric Training	0.000 miles	25	-

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