SANDYLAND SHUFFLE

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:

aking1 on February 21, 2011

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Workout Category:

Circuit Training

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Flyes	12 lbs.	15	45
Machine Chest Press	50 lbs.	12	45
Back
Seated Cable Rows	35 lbs.	15	45
One-Arm Dumbbell Bent-Over Rows	15 lbs.	12	45
Thighs
Dumbbell Lunges	12 lbs.	12	60
Smith Machine Squats	45 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	10 lbs.	15	45
Machine Preacher Curls	20 lbs.	12	45
Triceps
Triceps Cable Pushdowns	20 lbs.	15	45
One-Arm Dumbbell Kickbacks	8 lbs.	12	45
Abs
Crunches	-	15	30
Bench Knee Tucks	-	15	30
Bridge (Plank)	-	1	45

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0.000 miles	0	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-

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