MY WORKOUT PLAN!

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:

KayleeG on December 08, 2014

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Workout Category:

Running & Race Training

Workout Type:

10k

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Forearms, Biceps, Shoulders, Chest, Thighs, Lower Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Forearms
Bar Hold	100 lbs.	max	60
Biceps
Biceps Stretch	-	20	15
Shoulders
Dumbbell Push Press	80 lbs.	20	25

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Fitness Walk: 4 MPH	4 miles	0	-
Outdoor Running	2 miles	0	-
Stretching	0 miles	25	-
Zumba	0 miles	25	-
Treadmill Running	2 miles	0	-
Brisk Walk	2 miles	0	-
Short Run	2 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Push Ups with Weight	100 lbs.	30	25
Thighs
Step-Ups	-	50	30
Forearms
Bar Hold	100 lbs.	20	30
Lower Back
Deadlifts	110 lbs.	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	1 miles	20	-
Outdoor Running	1 miles	10	-
Brisk Walk	1 miles	15	-

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