BURN IT UP PHASE 3

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:

tanyab on November 13, 2010

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Workout Category:

Strength & Cardio Combined

Body Parts:

Chest, Back, Shoulders, Thighs, Biceps, Triceps, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups: Kneeling	-	12	60
	-	10	60
Back
Standing Dumbbell Rows	5 lbs.	40	60
Shoulders
Lateral Dumbbell Raises	3 lbs.	20	60
	3 lbs.	20	60
Thighs
Leg Extensions	-	25	60
Angled Leg Press	-	25	60
Lying Leg Curls	-	25	60
Plate Lunge Walk	-	22	60
	-	8	60
	-	18	60
	-	20	60
	-	18	60
	-	16	60
	-	24	60
	-	8	60
Reverse Lunge and Swing	-	20	60
	-	20	60
Lunges: Front to Balance	-	48	60
Squats: Body Weight	-	75	60
	-	50	60
Barbell Squats	-	26	60
Hack Squats	-	12	60
	-	10	60
Standing Leg Curls	-	26	60
	-	20	60
Biceps
Standing Barbell Curls	5 lbs.	30	60
	5 lbs.	30	60
Triceps
One-Arm Dumbbell Extensions	3 lbs.	16	60
	3 lbs.	16	60
Abs
Crunches	-	50	30
Crunch Twists	-	20	30
Knee to Chest Crunches	-	15	30
Side Crunches	-	18	30
	-	24	30
	-	32	30
	-	32	30
Knee-Up Crunches	-	62	30
	-	48	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0.000 miles	5	-
Stretching	0.000 miles	7	-

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