POWER CLASS

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:

Maggiej14 on January 21, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bicycle Crunches	-	-	30
	-	-	30
Bridge (Plank)	-	-	30
	-	-	30
Crunches	-	-	30
	-	-	30
	-	-	30
Biceps
Barbell Bicep Curls: Single-Leg	-	-	60
	-	-	60
	-	-	60
	-	-	60
Barbell One-Arm Biceps Curl	-	-	60
	-	-	60
	-	-	60
	-	-	60
Back
Back Row with Tubing	-	-	60
	-	-	60
	-	-	60
	-	-	60
Barbell Clean and Jerk	-	-	60
	-	-	60
	-	-	60
	-	-	60
Barbell Suitcase Deadlift	-	-	60
	-	-	60
	-	-	60
	-	-	60
Bent Over Row with Back Extension	-	-	60
	-	-	60
	-	-	60
	-	-	60
Bent-Over Barbell Rows	-	-	60
	-	-	60
	-	-	60
	-	-	60
Chest
Pushups: Kneeling	-	-	60
	-	-	60
Lower Back
Deadlifts	-	-	60
	-	-	60
	-	-	60
Shoulders
Lateral Dumbbell Raises	-	-	60
	-	-	60
Plate Pickup Overhead Lift	-	-	60
	-	-	60
Shoulder Press Pushup	-	-	60
	-	-	60
	-	-	60
Thighs
Squats: Body Weight	-	-	60
	-	-	60
	-	-	60
	-	-	60
Dumbbell Lunges	-	-	60
	-	-	60
Dumbbell Squats	-	-	60
	-	-	60
	-	-	60
	-	-	60
Forward Lunges	-	-	60
	-	-	60
Front Squats	-	-	60
	-	-	60
Stiff-Legged Dumbbell Deadlifts	-	-	60
	-	-	60
	-	-	60
Wide-Grip Stiff-Legged Deadlift	-	-	60
	-	-	60
Trapezius
Dumbbell Shrugs	-	-	60
	-	-	60
Triceps
Close-Grip Bench Press	-	-	60
	-	-	60
	-	-	60
Lying Triceps Extensions	-	-	60
	-	-	60
	-	-	60

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