MY USUAL

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:

Kasha.1907 on July 15, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Lower Back, Thighs, Chest, Abs

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Reverse Hyperextension	-	25	60
	-	15	60
	-	5	60
Thighs
Single-Arm Overhead Reverse Lunge	-	25	60
	-	15	60
	-	5	60
Squat - (No extra weights)	-	25	60
	-	15	60
	-	5	60
Chest
Pushups	-	20	60
	-	10	60
	-	5	60
Abs
Knee-Up Crunches	-	20	30
	-	10	30
	-	5	30
Sit-Ups	-	45	30
	-	25	30
	-	15	30
Side-Ups	-	45	30
	-	25	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Eliptical gym	0 miles	45	-
Les Mills BodyJam	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Reverse Hyperextension	-	25	60
	-	15	60
	-	5	60
Thighs
Single-Arm Overhead Reverse Lunge	-	25	60
	-	15	60
	-	5	60
Squat - (No extra weights)	-	25	60
	-	15	60
	-	5	60
Chest
Pushups	-	20	60
	-	10	60
	-	5	60
Abs
Knee-Up Crunches	-	20	30
	-	10	30
	-	5	30
Sit-Ups	-	45	30
	-	25	30
	-	15	30
Side-Ups	-	45	30
	-	25	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Eliptical gym	0 miles	45	-
Les Mills Body Pump Class	0 miles	60	-

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