This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Strength & Cardio Combined
Thighs, Calves, Chest, Lower Back, Shoulders, Trapezius, Biceps
On alternate days use a medicine ball and run through 10 to 12 core abdominal exercises and if you have a heavy punching bag-work it after the 10-12 core medicine ball exercises but don't forget to wrap your hands. If you’re a guy start with a 6 lb ball. 4lbs for women. Medicine Ball routines can be found on the net as well as heavy bag work outs.