SPINNING AND LOWER BODY

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:

jamieroyce on July 28, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Thighs, Calves, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Seated Machine Leg Press	-	12	60
	-	10	60
	-	8	60
	-	6	60
Leg Extensions	-	12	60
Seated Machine Leg Press	-	12	60
Lying Leg Curls	-	12	60
	-	10	60
	-	8	60
	-	6	60
Stiff-Legged Dumbbell Deadlifts	-	12	60
Lying Leg Curls	-	12	60
Calves
Standing Calf Raises	-	12	60
	-	10	60
	-	8	60
	-	6	60
Seated Dumbbell Calf Raises	-	12	60
Seated Calf Raises	-	12	60
Abs
Machine Crunches	-	12	30
	-	10	30
	-	8	30
	-	6	30
Dumbbell Side Bends	-	12	30
Machine Crunches	-	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Spinning	0.000 miles	60	-

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