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:
 Rating: 5.0/5.0
Created By:
nacolesells on October 28, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Abs, Chest, Thighs, Back, Triceps, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunch Twists-1530
-1530
-1530
Crunches-1530
-1530
-1530
Chest
Dumbbell Flyes-1560
Thighs
Dumbbell Lunges-1560
Dumbbell Squats-1560
Abs
Bench Knee Tucks-1530
Leg Raises-1530
Negative Crunches-1530
-1530
-1530
Back
One-Arm Dumbbell Bent-Over Rows-1560
-1560
Triceps
One-Arm Dumbbell Kickbacks-1560
-1560
Biceps
Standing Alternate Dumbbell Curls-1560
-1560
Abs
Side Crunches-1530
-1530
-1530
-1530
-1530
-1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles0-
Incline Walk0.000 miles0-
Walking (steps/day)0.000 miles0-
Recumbent Stationary Bike0.000 miles0-
Speedwalking0.000 miles0-
Stairclimbing Machine0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunch Twists-1530
-1530
-1530
Crunches-1530
-1530
-1530
Chest
Dumbbell Flyes-1560
Thighs
Dumbbell Lunges-1560
Dumbbell Squats-1560
Abs
Bench Knee Tucks-1530
Leg Raises-1530
Negative Crunches-1530
-1530
-1530
Back
One-Arm Dumbbell Bent-Over Rows-1560
-1560
Triceps
One-Arm Dumbbell Kickbacks-1560
-1560
Biceps
Standing Alternate Dumbbell Curls-1560
-1560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles0-
0.000 miles0-
0.000 miles0-
Incline Walk0.000 miles0-
0.000 miles0-
0.000 miles0-
Walking (steps/day)0.000 miles0-
Recumbent Stationary Bike0.000 miles0-
0.000 miles0-
0.000 miles0-
Speedwalking0.000 miles0-
Stairclimbing Machine0.000 miles0-
0.000 miles0-
0.000 miles0-

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