X-MAS BREAK WORKOUT

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:

krhymes06 on December 17, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Decline Barbell Press	95 lbs.	10	60
	95 lbs.	10	60
	95 lbs.	10	60
Pec Deck Flyes	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Triceps
One-Dumbbell Triceps Extensions	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Rope Extensions	35 lbs.	10	60
	35 lbs.	10	60
Triceps Bench Dips	-	9	60
	-	9	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	20 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
Barbell Lunges	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
Stiff-Legged Dumbbell Deadlifts	15 lbs.	12	90
	15 lbs.	12	90
	15 lbs.	12	90
Leg Extensions	50 lbs.	13	90
	50 lbs.	13	90
Calves
Donkey Calf Raises	160 lbs.	10	60
	160 lbs.	10	60
Seated Calf Raises	45 lbs.	13	60
	45 lbs.	13	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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