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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:

HydroBoy11 on September 16, 2012

Users:

1 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Chest, Abs, Lower Back

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday, Saturday

Description

This workout needs to be done only if you need to tone quickly. Fight the pain and watch your gain as your body morphs after the burn sinks in, make sure you soak in hot water after to relax the muscles and streatch before begainning this workout. It don't matter how you begain it's about how you finish.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	40	30
	-	40	30
	-	20	60
Pushups: Wide-Grip	-	40	30
	-	40	30
	-	20	60
Pushups: Close-Grip	-	40	30
	-	40	30
	-	20	60
Parallel-Bar Dips	-	40	45
	-	20	45
	-	20	45
	-	20	65
Abs
Crunches	-	68	30
	-	46	30
	-	24	30
	-	2	30
Flutter Kicks	-	75	45
	-	75	45
	-	75	45
	-	75	30
Sit-Ups	-	82	70
	-	40	70
	-	38	70
	-	40	120
Lower Back
Back Extension: Ground	-	-	30
	-	-	30
	-	-	30
	-	-	30
	-	-	30
	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Jog in Place	0 miles	8	-
Jumping Jacks	0 miles	4	-
Walking (steps/day)	4 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	40	30
	-	40	30
	-	20	60
Pushups: Wide-Grip	-	40	30
	-	40	30
	-	20	60
Pushups: Close-Grip	-	40	30
	-	40	30
	-	20	60
Parallel-Bar Dips	-	40	45
	-	20	45
	-	20	45
	-	20	65
Abs
Crunches	-	68	30
	-	46	30
	-	24	30
	-	2	30
Flutter Kicks	-	75	45
	-	75	45
	-	75	45
	-	75	30
Sit-Ups	-	82	70
	-	40	70
	-	38	70
	-	40	120
Lower Back
Back Extension: Ground	-	-	30
	-	-	30
	-	-	30
	-	-	30
	-	-	30
	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Jog in Place	0 miles	8	-
Jumping Jacks	0 miles	4	-
Walking (steps/day)	4 miles	0	-

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