CRUNCHES

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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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Rating:
 Unrated
Created By:
LiadenRogue on April 27, 2011
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Abs, Chest, Thighs, Back, Biceps, Forearms
Workout Length:
7 days
Workout Days:
Sunday, Monday, Wednesday, Friday
Tags:
strength, cardio, stretching
Description
It's a personal workout to workout on both cardiac and wieght. It has a series of stretching exercises I do before my swim workout.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Abs
Crunches--30
--30
Side Crunches--30
--30
Bicycle Crunches--30
--30
Chest
Pushups--60
--60
Pushups: Close-Grip--60
--60
Pushups: Wide-Grip--60
--60
Thighs
Forward Lunges--60
--60
Walking Lunges without Weight--60
--60
Abs
Flutter Kicks--30
--30
Dumbbell Side Bends--30
--30
Bridge (Plank)--30
--30
Side Plank--30
--30
Squat Thrusts--30
--30
Back
One-Arm Dumbbell Bent-Over Rows--60
--60
Dumbbell Snatch--60
--60
Standing Dumbbell Rows: Alternating--60
--60
Biceps
Standing Alternate Dumbbell Curls--60
--60
Forearms
Dumbbell Wrist Curls--60
--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Swimming0 miles0-
0 miles0-
Yoga Level 1: Victorious Breath0 miles0-
0 miles0-
Yoga Level 1: Plank Pose0 miles0-
0 miles0-
Yoga Level 1: Downward Facing Dog0 miles0-
0 miles0-
Yoga Level 1: Mountain Pose0 miles0-
0 miles0-
Yoga Level 1: Cat Pose0 miles0-
0 miles0-
Yoga Level 1: Triangle Pose0 miles0-
0 miles0-
Yoga Level 1: Child's Pose0 miles0-
0 miles0-
Yoga Level 1: Cow Pose0 miles0-
0 miles0-
Yoga Level 1: Chair Pose0 miles0-
0 miles0-
Yoga Level 1: Dolphin Arm Plank0 miles0-
0 miles0-
Yoga Level 1: Cross Legged Twist0 miles0-
0 miles0-
Yoga Level 1: Frog Pose0 miles0-
0 miles0-
Day 3
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Abs
Bicycle Crunches--30
--30
Side Crunches--30
--30
Bench Knee Tucks--30
--30
Closed Leg Toe Touches--30
--30
Back
One-Arm Dumbbell Bent-Over Rows--60
--60
Biceps
Standing Alternate Dumbbell Curls--60
--60
Standing Barbell Curls--60
--60
Suicide Curls--60
--60
Thighs
Leg Extensions--60
--60
Lying Leg Curls--60
--60
Barbell Squats--60
--60
Lunges: Front to Balance--60
--60
Walking Lunges without Weight--60
--60
Jumping Jacks: Basic--60
--60
Abs
Crunches--30
--30
Side Crunches--30
--30
Bicycle Crunches--30
--30
Chest
Pushups--60
--60
Pushups: Close-Grip--60
--60
Pushups: Wide-Grip--60
--60
Thighs
Forward Lunges--60
--60
Walking Lunges without Weight--60
--60
Abs
Flutter Kicks--30
--30
Dumbbell Side Bends--30
--30
Bridge (Plank)--30
--30
Side Plank--30
--30
Squat Thrusts--30
--30
Back
One-Arm Dumbbell Bent-Over Rows--60
--60
Dumbbell Snatch--60
--60
Standing Dumbbell Rows: Alternating--60
--60
Biceps
Standing Alternate Dumbbell Curls--60
--60
Forearms
Dumbbell Wrist Curls--60
--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Walk: Incline 0%0 miles0-
0 miles0-
Treadmill 3.0-4.0 Walk/Run0 miles0-
0 miles0-
Treadmill Walk: Incline 3%0 miles0-
0 miles0-
Treadmill Run: Incline 3%0 miles0-
0 miles0-
Swimming0 miles0-
0 miles0-
Yoga Level 1: Victorious Breath0 miles0-
0 miles0-
Yoga Level 1: Plank Pose0 miles0-
0 miles0-
Yoga Level 1: Downward Facing Dog0 miles0-
0 miles0-
Yoga Level 1: Mountain Pose0 miles0-
0 miles0-
Yoga Level 1: Cat Pose0 miles0-
0 miles0-
Yoga Level 1: Triangle Pose0 miles0-
0 miles0-
Yoga Level 1: Child's Pose0 miles0-
0 miles0-
Yoga Level 1: Cow Pose0 miles0-
0 miles0-
Yoga Level 1: Chair Pose0 miles0-
0 miles0-
Yoga Level 1: Dolphin Arm Plank0 miles0-
0 miles0-
Yoga Level 1: Cross Legged Twist0 miles0-
0 miles0-
Yoga Level 1: Frog Pose0 miles0-
0 miles0-

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