This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Workout Category:
Strength & Cardio Combined
Workout Routine Sample
Strength Training Exercises | Exercise Weight | Exercise Reps | Rest (sec.) |
Abs |
Machine Crunches | 20 lbs. | 100 | 30 |
| 20 lbs. | 100 | 30 |
| 20 lbs. | 100 | 30 |
| 20 lbs. | 100 | 30 |
| 20 lbs. | 100 | 30 |
| 20 lbs. | 100 | 30 |
| 20 lbs. | 100 | 30 |
| 20 lbs. | 100 | 30 |
| 20 lbs. | 100 | 30 |
| 20 lbs. | 100 | 30 |
Side Crunches | - | 50 | 30 |
| - | 50 | 30 |
| - | 50 | 30 |
| - | 50 | 30 |
| - | 50 | 30 |
| - | 50 | 30 |
| - | 50 | 30 |
| - | 50 | 30 |
| - | 50 | 30 |
| - | 50 | 30 |
Crunches | - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
Reverse Crunches | - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
Sit-Ups | - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
Bicycle Crunches | - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
| - | 60 | 30 |
Sit-Ups | - | 50 | 30 |
| - | 50 | 30 |
| - | 50 | 30 |
| - | 50 | 30 |
| - | 50 | 30 |
| - | 50 | 30 |
| - | 50 | 30 |
| - | 50 | 30 |
| - | 50 | 30 |
| - | 50 | 30 |
Cardio Training Exercises (definitions) | Cardio Distance(miles) | Cardio Time(min) | Rest (sec.) |
Wii Fit | 0.000 miles | 34 | - |
| 0.000 miles | 34 | - |
| 0.000 miles | 34 | - |
| 0.000 miles | 34 | - |
| 0.000 miles | 34 | - |
| 0.000 miles | 34 | - |
| 0.000 miles | 34 | - |
| 0.000 miles | 34 | - |
| 0.000 miles | 34 | - |
| 0.000 miles | 34 | - |
P90X | 0.000 miles | 20 | - |
| 0.000 miles | 20 | - |
| 0.000 miles | 20 | - |
| 0.000 miles | 20 | - |
| 0.000 miles | 20 | - |
| 0.000 miles | 20 | - |
| 0.000 miles | 20 | - |
| 0.000 miles | 20 | - |
| 0.000 miles | 20 | - |
| 0.000 miles | 20 | - |
| 0.000 miles | 37 | - |
| 0.000 miles | 37 | - |
| 0.000 miles | 37 | - |
| 0.000 miles | 37 | - |
| 0.000 miles | 37 | - |
| 0.000 miles | 37 | - |
| 0.000 miles | 37 | - |
| 0.000 miles | 37 | - |
| 0.000 miles | 37 | - |
| 0.000 miles | 37 | - |