CARDIO/STRENGTH

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:

lisacost on January 14, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

Description

combination cardio and strength training

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Workout Routine Sample

Day 5

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups: Kneeling	-	15	60
	-	15	60
	-	12	60
	-	10	60
Shoulders
Lateral Dumbbell Raises	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	12	60
	10 lbs.	10	60
Back
Seated Cable Rows: Overhead	-	15	60
	-	15	60
	-	12	60
	-	10	60
Biceps
Standing Alternate Dumbbell Curls	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	12	60
	10 lbs.	10	60
Triceps
Triceps Bench Dips	-	15	60
	-	15	60
	-	12	60
	-	10	60
Thighs
Squats: Body Weight	-	15	60
	-	15	60
	-	12	60
	-	10	60
Hip Adduction Machine	4 lbs.	15	60
	4 lbs.	15	60
	4 lbs.	12	60
	4 lbs.	10	60
Hip Abduction Machine	4 lbs.	15	60
	4 lbs.	15	60
	4 lbs.	12	60
	4 lbs.	10	60
Calves
Standing Calf Raise (no weight)	-	15	60
	-	15	60
	-	12	60
	-	10	60
Abs
Leg Raises	-	15	30
	-	15	30
	-	12	30
	-	10	30
Decline Ab Twists	-	15	30
	-	15	30
	-	12	30
	-	10	30
Crunches	-	15	30
	-	15	30
	-	12	30
	-	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Billy Blanks-Tae Bo Cardio pt.1	0 miles	10	-
Billy Blanks-Tae Bo Cardio pt.2	0 miles	7	-
Billy Blanks-Tae Bo Cardio pt.3	0 miles	9	-
Billy Blanks-Tae Bo Cardio pt.4	0 miles	8	-
Billy Blanks-Tae Bo Cardio pt.5	0 miles	8	-

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