GRADUATION GOAL

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:

Clarkehcf on January 03, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Abs, Chest, Triceps, Thighs, Calves

Workout Length:

7 days

Workout Days:

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

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	4 miles	60	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	50	30
	-	50	30
	-	50	30
Side Crunches	-	50	30
	-	50	30
	-	50	30
	-	50	30
Bicycle Crunches	-	50	30
	-	50	30
	-	50	30
	-	50	30
Leg Raises	-	25	30
	-	25	30
	-	25	30
Sit-Ups	-	50	30
	-	50	30
	-	50	30
Chest
Pushups	-	25	60
	-	25	60
	-	25	60
Triceps
Triceps Bench Dips	-	25	60
	-	25	60
	-	25	60
Thighs
Barbell Squats	10 lbs.	50	60
	10 lbs.	50	60
	10 lbs.	50	60
Jumping Jacks: Basic	-	50	60
	-	50	60
	-	50	60
Forward Lunges	-	25	60
	-	25	60
	-	25	60
Butt Lift (Bridge)	-	50	60
	-	50	60
	-	50	60
Calves
Standing Calf Raises	10 lbs.	25	60
	10 lbs.	25	60
	10 lbs.	25	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	4 miles	60	-

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