SPEED AND AGILITY

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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Rating:
 Unrated
Created By:
hayhaybohot on January 07, 2013
Users:
2 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
Power
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Biceps, Chest, Shoulders, Trapezius, Triceps, Back, Calves, Thighs, Abs
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
Description

This is a speed and agility building work out while also haveing a day to tighten your core. (:

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls-100
-100
-100
Chest
Pushups-150
-150
-150
Barbell Bench Press-100
-100
-100
Shoulders
Standing Alternating Shoulder Press-100
-100
-100
Trapezius
Medicine Ball Lunge-150
-150
-150
Triceps
One-Arm Dumbbell Kickbacks-100
-100
-100
One-Arm Dumbbell Extensions-100
-100
-100
Back
Wide-Grip Front Pulldowns-100
-100
-100
Pull Up with Neutral Grip-100
-100
-100
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Running0 miles30-
Jumping Rope0 miles15-
Stair Step Machine0 miles15-
Square jumps0 miles5-
Prisoner Burpees0 miles5-
Agility Ladder0 miles10-

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