STRENGTH/FLEX/CARDIO

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:

blueyummy on June 05, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday

Description

Whole body workout on strength days you can do at home with only dumbbells.

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	45	-
Yoga for Beginners	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	-	10	60
	-	10	60
Dumbbell Snatch	-	10	60
	-	10	60
Biceps
Standing Alternate Dumbbell Curls	-	10	60
	-	8	60
Triceps
One-Arm Dumbbell Kickbacks	-	10	60
	-	10	60
Chest
Pushups	-	12	60
	-	12	60
Lower Back
Back Extension: Plank Hold with Lift	-	12	60
Shoulders
Seated Dumbbell Press	-	10	60
Lateral Dumbbell Raises	-	10	60
Front Dumbbell Raises	-	10	60
Thighs
Dumbbell Lunges	-	10	60
Squats: Body Weight	-	15	60
	-	15	60
Calves
One-Leg Dumbbell Calf Raises	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	30	-

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