K TJ

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:

KailynT16 on July 10, 2011

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Comments:

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Body Parts:

Abs, Biceps, Chest, Triceps, Back, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15
Sprint Run	-	-	90
Side Crunches	-	15	30
	-	15	30
	-	15	30
Bicycle Crunches	-	25	30
	-	25	30
	-	25	30
Reverse Crunches	-	20	30
	-	20	30
	-	20	30
Flutter Kicks	-	25	30
	-	25	30
	-	25	30
Sit-Ups	-	50	30
	-	50	30
Bridge (Plank)	-	-	30
	-	-	30
	-	-	30
Knee to Chest Crunches	-	15	0
	-	15	0
	-	15	0
Crunch Twists	-	20	30
	-	20	30
	-	20	30
Biceps
Dumbbell Bicep Curls: Single-Leg	-	30	0
Chest
Pushups	-	30	0
Triceps
One-Arm Dumbbell Kickbacks	-	30	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	3 miles	0	-
Aerobics	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15
Sprint Run	-	-	90
Side Crunches	-	15	30
	-	15	30
	-	15	30
Bicycle Crunches	-	25	30
	-	25	30
	-	25	30
Reverse Crunches	-	20	30
	-	20	30
	-	20	30
Flutter Kicks	-	25	30
	-	25	30
	-	25	30
Sit-Ups	-	50	30
	-	50	30
Bridge (Plank)	-	-	30
	-	-	30
	-	-	30
Knee to Chest Crunches	-	15	0
	-	15	0
	-	15	0
Crunch Twists	-	20	30
	-	20	30
	-	20	30
Biceps
Dumbbell Bicep Curls: Single-Leg	-	30	0
Chest
Pushups	-	30	0
Triceps
One-Arm Dumbbell Kickbacks	-	30	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	3 miles	0	-
Aerobics	0 miles	0	-

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