This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Workout Category:
Strength & Cardio Combined
Workout Type:
Fat-burning
Experience Level:
Beginner
Body Parts:
Thighs, Calves, Abs, Shoulders, Triceps, Lower Back, Biceps, Chest
Workout Routine Sample
Strength Training Exercises | Exercise Weight | Exercise Reps | Rest (sec.) |
Thighs |
Barbell Squats | 220 lbs. | 15 | 60 |
| 240 lbs. | 12 | 60 |
| 260 lbs. | 6 | 60 |
| 280 lbs. | 5 | 60 |
| 300 lbs. | 4 | 60 |
Angled Leg Press | 220 lbs. | 14 | 60 |
| 240 lbs. | 12 | 60 |
| 260 lbs. | 10 | 60 |
| 280 lbs. | 8 | 60 |
Calves |
Calf Presses | 200 lbs. | 20 | 60 |
| 220 lbs. | 10 | 60 |
| 240 lbs. | 10 | 60 |
| 260 lbs. | 10 | 60 |
Abs |
Machine Crunches | 15 lbs. | 24 | 30 |
| 25 lbs. | 20 | 30 |
| 30 lbs. | 16 | 30 |
| 35 lbs. | 12 | 30 |
| 30 lbs. | 24 | 30 |
Side Crunches | - | 24 | 30 |