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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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Created By:

debroo72 on March 02, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Thighs, Calves, Lower Back, Abs, Shoulders, Trapezius

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Squat Thrusters	20 lbs.	15	90
	25 lbs.	12	90
	30 lbs.	10	90
	35 lbs.	8	90
Angled Leg Press	170 lbs.	10	90
	170 lbs.	10	90
	170 lbs.	10	90
Walking Lunges with Dumbbells	25 lbs.	-	90
	25 lbs.	-	90
Leg Extensions	40 lbs.	16	90
	40 lbs.	16	90
Calves
Standing Calf Raises	150 lbs.	10	60
	150 lbs.	10	60
	150 lbs.	10	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
Thighs
Speed Squats (Tabata Squats)	-	25	60
	-	22	60
	-	20	60
	-	18	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
Lateral Dumbbell Raises	8 lbs.	10	60
	8 lbs.	10	60
	8 lbs.	10	60
Trapezius
Barbell Upright Rows	40 lbs.	8	60
	40 lbs.	8	60
Barbell Shrugs	65 lbs.	10	60
	65 lbs.	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

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