PORTABLE SUMMER WORKOUT

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:

kica26 on July 12, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Chest, Triceps, Back, Biceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Flutter Kicks	-	30	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	20	15
Sit-Ups	-	50	30
	-	50	30
	-	50	30
Side Plank	-	10	30
Chest
Pushups: Feet on Swiss Ball	-	10	30
	-	5	30
	-	5	30
Swiss-Ball Pushup	-	15	60
	-	15	60
	-	15	60
Triceps
Prone Triceps Extensions on Swiss Ball	-	20	60
	-	20	60
	-	20	60
Back
Cobra on Swiss Ball	-	10	30
	-	10	30
	-	10	30
Chest
Alternating Medicine Ball Press on Swiss Ball	-	20	60
	-	20	60
	-	20	60
Biceps
Superband Hammer Curl	-	15	60
	-	15	60
	-	15	60
Abs
Superband Split Squat and Anti-Rotation	-	20	30
	-	20	30
	-	20	30
Back
Reverse Lunge with Row	-	20	60
	-	20	60
	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0.000 miles	20	-
	0.000 miles	20	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0.000 miles	20	-
	0.000 miles	20	-
Pilates	0.000 miles	10	-
	0.000 miles	10	-
	0.000 miles	10	-
Outdoor Running	0.000 miles	20	-
Incline Walk	0.000 miles	8	-
	0.000 miles	8	-
	0.000 miles	8	-
	0.000 miles	8	-
	0.000 miles	8	-
Jumping Jacks	0.000 miles	2	-
	0.000 miles	2	-
	0.000 miles	2	-
Jumping Rope	0.000 miles	2	-
	0.000 miles	2	-
	0.000 miles	2	-
stretch band steps	0.000 miles	10	-

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