MIX

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:

cjgirly on January 26, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	40	30
Reverse Crunches	-	30	30
Side Crunches	-	60	30
Leg Raises	-	30	30
Bicycle Crunches	-	30	30
Bridge (Plank)	-	20	30
Chest
Pushups: Kneeling	-	30	60
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	30	60
Triceps
One-Arm Dumbbell Kickbacks	20 lbs.	30	60
One-Arm Dumbbell Extensions	20 lbs.	30	60
Pushups: Close Grip	-	20	60
Thighs
Barbell Squats	20 lbs.	60	60
Dumbbell Lunges	20 lbs.	30	60
Prisoner Squats	-	40	60
Shoulders
Lateral Dumbbell Raises	20 lbs.	30	60
Front Dumbbell Raises	20 lbs.	30	60
Standing Dumbbell Press	20 lbs.	30	60
Lower Back
Back Extension: Ground	-	30	60
Back Extension: Plank Hold with Lift	-	30	60
Calves
One-Leg Dumbbell Calf Raises	20 lbs.	60	60
Back
Standing Dumbbell Rows	20 lbs.	30	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0 miles	5	-
Cardio Warm Up	0 miles	10	-
Aerobics	0 miles	30	-
Cool Down	0 miles	5	-
Stretching	0 miles	5	-

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