LOWER/CARDIO

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:

rmasters on January 21, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Abs, Calves, Lower Back, Thighs, Trapezius

Tags:

cardio, workout, Lower

Description

Cardio and Lower body workout. Used on alternate days.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Weighted Crunch	5 lbs.	50	30
	5 lbs.	50	30
Calves
Donkey Calf Raises	70 lbs.	10	60
Standing Calf Raises	100 lbs.	10	60
Lower Back
Machine Low Back Extensions	150 lbs.	25	60
Thighs
Hip Abduction Machine	50 lbs.	15	60
Hip Adduction Machine	50 lbs.	15	60
Leg Extensions	50 lbs.	15	60
Lying Leg Curls	40 lbs.	15	60
Standing Leg Press	150 lbs.	10	60
Trapezius
Dumbbell Shrugs	30 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Fitness Walk	0.000 miles	60	-

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