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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:

Talatapu on October 21, 2016

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Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Abs, Back, Biceps, Calves, Chest, Forearms, Lower Back, Shoulders, Thighs, Trapezius, Triceps

Workout Length:

7 days

Workout Days:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Abs
Sit-Ups	-	5	01:00	30
	-	5	01:00	30
	-	5	01:00	30
Back
One-Arm Dumbbell Bent-Over Rows	4 kg.	10	01:00	30
	4 kg.	10	01:00	30
	4 kg.	10	01:00	30
	4 kg.	10	01:00	30
Biceps
Standing Alternate Dumbbell Curls	8 kg.	10	01:00	30
	8 kg.	10	01:00	30
	8 kg.	10	01:00	30
	8 kg.	10	01:00	30
Seated Hammer Curls	8 kg.	10	01:00	30
	8 kg.	10	01:00	30
	8 kg.	10	01:00	30
	8 kg.	10	01:00	30
Calves
Standing Calf Raise (no weight)	-	10	01:00	15
	-	10	01:00	15
	-	10	01:00	15
Chest
Hindu Pushup	-	10	01:00	30
	-	10	01:00	30
	-	10	01:00	30
Forearms
Dumbbell Wrist Curls	4 kg.	10	01:00	15
	4 kg.	10	01:00	15
	4 kg.	10	01:00	15
	4 kg.	10	01:00	15
Lower Back
Deadlifts	-	10	01:00	15
	-	10	01:00	15
	-	10	01:00	15
Shoulders
Front Dumbbell Raises	8 kg.	10	01:00	30
	8 kg.	10	01:00	30
	8 kg.	10	01:00	30
	8 kg.	10	01:00	30
Standing Dumbbell Press	8 kg.	10	01:00	30
	8 kg.	10	01:00	30
	8 kg.	10	01:00	30
	8 kg.	10	01:00	30
Thighs
Squats: Body Weight	-	10	01:00	15
	-	10	01:00	15
	-	10	01:00	15
Trapezius
Dumbbell Upright Rows	8 kg.	10	01:00	30
	8 kg.	10	01:00	30
	8 kg.	10	01:00	30
	8 kg.	10	01:00	30
Triceps
One-Arm Dumbbell Kickbacks	4 kg.	10	01:00	30
	4 kg.	10	01:00	30
	4 kg.	10	01:00	30
	4 kg.	10	01:00	30

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Kneck Rolls	0 km	1	10
	0 km	1	10
Arm Roll	0 km	2	10
	0 km	2	10
Walking up and down stairs	0 km	2	30
	0 km	2	30
	0 km	2	60
Jumping Jacks	0 km	2	30
	0 km	2	30
	0 km	2	60
Fitness Walk: 3 MPH	2.17 km	45	300
Stretching	0 km	20	300

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Abs
Sit-Ups	-	5	01:00	30
	-	5	01:00	30
	-	5	01:00	30
Back
One-Arm Dumbbell Bent-Over Rows	4 kg.	10	01:00	30
	4 kg.	10	01:00	30
	4 kg.	10	01:00	30
	4 kg.	10	01:00	30
Biceps
Standing Alternate Dumbbell Curls	8 kg.	10	01:00	30
	8 kg.	10	01:00	30
	8 kg.	10	01:00	30
	8 kg.	10	01:00	30
Calves
Standing Calf Raise (no weight)	-	10	01:00	15
	-	10	01:00	15
	-	10	01:00	15
Chest
Hindu Pushup	-	10	01:00	30
	-	10	01:00	30
	-	10	01:00	30
Forearms
Dumbbell Wrist Curls	4 kg.	10	01:00	15
	4 kg.	10	01:00	15
	4 kg.	10	01:00	15
	4 kg.	10	01:00	15
Lower Back
Deadlifts	-	10	01:00	15
	-	10	01:00	15
	-	10	01:00	15
Shoulders
Front Dumbbell Raises	8 kg.	10	01:00	30
	8 kg.	10	01:00	30
	8 kg.	10	01:00	30
	8 kg.	10	01:00	30
Thighs
Squats: Body Weight	-	10	01:00	15
	-	10	01:00	15
	-	10	01:00	15
Trapezius
Dumbbell Upright Rows	8 kg.	10	01:00	30
	8 kg.	10	01:00	30
	8 kg.	10	01:00	30
	8 kg.	10	01:00	30
Dumbbell Shrugs	8 kg.	10	01:00	30
	8 kg.	10	01:00	30
	8 kg.	10	01:00	30
	8 kg.	10	01:00	30
Triceps
One-Arm Dumbbell Kickbacks	4 kg.	10	01:00	30
	4 kg.	10	01:00	30
	4 kg.	10	01:00	30
	4 kg.	10	01:00	30
One-Dumbbell Triceps Extensions	4 kg.	10	01:00	30
	4 kg.	10	01:00	30
	4 kg.	10	01:00	30
	4 kg.	10	01:00	30

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Kneck Rolls	0 km	1	10
	0 km	1	10
Arm Roll	0 km	2	10
	0 km	2	10
Walking up and down stairs	0 km	2	30
	0 km	2	30
	0 km	2	60
Jumping Jacks	0 km	2	30
	0 km	2	30
	0 km	2	60
Fitness Walk: 3 MPH	2.17 km	45	300
Stretching	0 km	20	300

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