LBN STRENGTH 1 WEEK 3

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:

LBNstr1Wk3 on March 09, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Abs, Back, Thighs, Chest, Lower Back, Shoulders

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bridge (Plank)	-	1	30
Back
Prone Cobra	-	1	60
Abs
Bridge (Plank)	-	1	30
Back
Prone Cobra	-	1	60
Abs
Bridge (Plank)	-	1	30
Back
Prone Cobra	-	1	60
Abs
Single-Leg Hip Extension	-	15	30
Back
YTWL1 Prone on Bench	-	5	60
Abs
Single-Leg Hip Extension	-	15	30
Back
YTWL1 Prone on Bench	-	5	60
Abs
Single-Leg Hip Extension	-	15	30
Back
YTWL1 Prone on Bench	-	5	60
Thighs
Forward Lunges	-	15	60
Chest
Swiss-Ball Pushup	-	15	60
Thighs
Forward Lunges	-	15	60
Chest
Swiss-Ball Pushup	-	15	60
Thighs
Forward Lunges	-	15	60
Chest
Swiss-Ball Pushup	-	15	60
Back
One-Arm Dumbbell Bent-Over Rows	61 lbs.	15	60
Thighs
Romanian Deadlift	61 lbs.	15	60
Back
One-Arm Dumbbell Bent-Over Rows	61 lbs.	15	60
Thighs
Romanian Deadlift	61 lbs.	15	60
Back
One-Arm Dumbbell Bent-Over Rows	61 lbs.	15	60
Thighs
Romanian Deadlift	61 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
LBN Dynamic Warm Up Circuit	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Squats: Body Weight	-	10	60
Chest
Plank to Pushup	-	10	60
Abs
Jump Rope	-	10	30
Thighs
Forward Lunges	-	10	60
Squats: Body Weight	-	10	60
Chest
Plank to Pushup	-	10	60
Abs
Jump Rope	-	30	30
Thighs
Forward Lunges	-	10	60
Squats: Body Weight	-	10	60
Chest
Plank to Pushup	-	10	60
Abs
Jump Rope	-	30	30
Thighs
Forward Lunges	-	10	60
Squats: Body Weight	-	10	60
Chest
Plank to Pushup	-	10	60
Abs
Jump Rope	-	30	30
Thighs
Forward Lunges	-	10	60
Squats: Body Weight	-	10	60
Chest
Plank to Pushup	-	10	60
Abs
Jump Rope	-	30	30
Thighs
Forward Lunges	-	10	60
Squats: Body Weight	-	10	60
Chest
Plank to Pushup	-	10	60
Abs
Jump Rope	-	30	30
Thighs
Forward Lunges	-	10	60

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