This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Workout Category:
Cardio Training Only
Workout Type:
Fat-burning
Experience Level:
Beginner
Body Parts:
Chest, Back, Thighs, Biceps, Triceps, Abs
Description
Jumping Jacks: 50 sets x 6 or 5 mins
Workout Routine Sample
Strength Training Exercises | Exercise Weight | Exercise Reps | Rest (sec.) |
Chest |
Machine Incline Chest Press | 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
Back |
Wide-Grip Front Pulldowns | 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
| 30 lbs. | 10 | 60 |
| 30 lbs. | 10 | 60 |
| 30 lbs. | 10 | 60 |
| 30 lbs. | 10 | 60 |
| 30 lbs. | 10 | 60 |
| 30 lbs. | 10 | 60 |
| 30 lbs. | 10 | 60 |
| 30 lbs. | 10 | 60 |
| 30 lbs. | 10 | 60 |
| 30 lbs. | 10 | 60 |
| 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
Thighs |
Seated Machine Leg Press | 60 lbs. | 20 | 60 |
| 60 lbs. | 20 | 60 |
| 80 lbs. | 20 | 60 |
| 80 lbs. | 20 | 60 |
| 80 lbs. | 20 | 60 |
| 80 lbs. | 20 | 60 |
| 80 lbs. | 20 | 60 |
| 100 lbs. | 20 | 60 |
| 100 lbs. | 20 | 60 |
Biceps |
Seated Curls | 20 lbs. | 10 | 60 |
| 20 lbs. | 10 | 60 |
| 20 lbs. | 10 | 60 |
| 20 lbs. | 10 | 60 |
| 20 lbs. | 10 | 60 |
| 10 lbs. | 10 | 60 |
| 10 lbs. | 10 | 60 |
| 10 lbs. | 10 | 60 |
| 10 lbs. | 10 | 60 |
| 10 lbs. | 10 | 60 |
Triceps |
Machine Triceps Extensions | 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
| 30 lbs. | 20 | 60 |
| 30 lbs. | 20 | 60 |
| 30 lbs. | 20 | 60 |
| 30 lbs. | 20 | 60 |
| 30 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
Abs |
Machine Crunches | 50 lbs. | 20 | 30 |
| 60 lbs. | 20 | 30 |
| 60 lbs. | 20 | 30 |
| 60 lbs. | 20 | 30 |
| 60 lbs. | 20 | 30 |
| 60 lbs. | 20 | 30 |
| 70 lbs. | 20 | 30 |
| 70 lbs. | 20 | 30 |
| 90 lbs. | 20 | 30 |
| 90 lbs. | 20 | 30 |
| 90 lbs. | 20 | 30 |
| 80 lbs. | 20 | 30 |
| 100 lbs. | 20 | 30 |
| 100 lbs. | 20 | 30 |
| 100 lbs. | 20 | 30 |
| 110 lbs. | 20 | 30 |
| 110 lbs. | 20 | 30 |
| 110 lbs. | 20 | 30 |
| 50 lbs. | 20 | 30 |
| 80 lbs. | 20 | 30 |
| 80 lbs. | 20 | 30 |
Medicine Ball Rotations | - | 20 | 30 |
| - | 20 | 30 |
| - | 20 | 30 |
| - | 20 | 30 |
| - | 20 | 30 |
Machine Side Crunches | - | 25 | 30 |
| - | 25 | 30 |
| - | 25 | 30 |
| - | 25 | 30 |
| - | 25 | 30 |
| - | 25 | 30 |
| - | 25 | 30 |
| - | 25 | 30 |
| - | 25 | 30 |
| - | 25 | 30 |
| - | 25 | 30 |
| - | 25 | 30 |
| - | 20 | 30 |
| - | 20 | 30 |