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 Type:
General Fitness
Experience Level:
Beginner
Body Parts:
Chest, Abs, Back, Thighs, Biceps
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
Workout Routine Sample
Strength Training Exercises | Exercise Weight | Exercise Reps | Rest (sec.) |
Chest |
Burpees | - | 8 | 60 |
| - | 7 | 60 |
| - | 6 | 60 |
| - | 5 | 60 |
| - | 4 | 60 |
| - | 3 | 60 |
| - | 2 | 60 |
| - | 8 | 60 |
Abs |
Side Plank | - | - | 35 |
| - | - | 32 |
| - | - | 30 |
| - | - | 28 |
| - | - | 25 |
| - | - | 22 |
| - | - | 20 |
| - | - | 35 |
Back |
Seated Cable Rows | 60 lbs. | 14 | 35 |
| 60 lbs. | 13 | 35 |
| 60 lbs. | 12 | 32 |
| 60 lbs. | 11 | 32 |
| 60 lbs. | 10 | 30 |
| 60 lbs. | 9 | 30 |
| 60 lbs. | 8 | 28 |
| 60 lbs. | 7 | 28 |
| 60 lbs. | 6 | 25 |
| 60 lbs. | 5 | 25 |
| 60 lbs. | 4 | 22 |
| 60 lbs. | 3 | 22 |
| 60 lbs. | 14 | 35 |
| 60 lbs. | 13 | 35 |
Abs |
Bridge (Plank) | - | - | 35 |
| - | - | 35 |
| - | - | 32 |
| - | - | 32 |
| - | - | 30 |
| - | - | 30 |
| - | - | 28 |
| - | - | 28 |
| - | - | 25 |
| - | - | 25 |
| - | - | 22 |
| - | - | 22 |
| - | - | 35 |
| - | - | 35 |
Chest |
Seated Cable Chest Press | 60 lbs. | 10 | 60 |
| 60 lbs. | 9 | 60 |
| 60 lbs. | 8 | 60 |
| 60 lbs. | 7 | 60 |
| 60 lbs. | 6 | 60 |
| 60 lbs. | 5 | 60 |
| 60 lbs. | 4 | 60 |
| 60 lbs. | 3 | 60 |
| 60 lbs. | 2 | 60 |
| 60 lbs. | 10 | 60 |
Back |
Bowflex: Lat Pulldowns | 60 lbs. | 14 | 60 |
| 60 lbs. | 13 | 58 |
| 60 lbs. | 12 | 56 |
| 60 lbs. | 11 | 54 |
| 60 lbs. | 10 | 52 |
| 60 lbs. | 9 | 50 |
| 60 lbs. | 8 | 48 |
| 60 lbs. | 7 | 46 |
| 60 lbs. | 6 | 44 |
| 60 lbs. | 5 | 42 |
| 60 lbs. | 4 | 40 |
| 60 lbs. | 3 | 38 |
| 60 lbs. | 2 | 36 |
| 60 lbs. | 14 | 60 |
Thighs |
Squats: Body Weight | - | 14 | 120 |
| - | 13 | 115 |
| - | 12 | 110 |
| - | 11 | 105 |
| - | 10 | 100 |
| - | 9 | 95 |
| - | 8 | 90 |
| - | 7 | 85 |
| - | 6 | 80 |
| - | 5 | 75 |
| - | 4 | 70 |
| - | 3 | 65 |
| - | 2 | 60 |
| - | 14 | 120 |
Biceps |
Seated Curls | 20 lbs. | 10 | 60 |
| 20 lbs. | 9 | 58 |
| 20 lbs. | 8 | 56 |
| 20 lbs. | 7 | 54 |
| 20 lbs. | 6 | 52 |
| 20 lbs. | 5 | 50 |
| 20 lbs. | 4 | 48 |
| 20 lbs. | 3 | 46 |
| 20 lbs. | 2 | 44 |
| 20 lbs. | 10 | 60 |
Abs |
Incline Sit-Ups | - | 10 | 60 |
| - | 9 | 58 |
| - | 8 | 56 |
| - | 7 | 54 |
| - | 6 | 52 |
| - | 5 | 50 |
| - | 4 | 48 |
| - | 3 | 46 |
| - | 2 | 44 |
| - | 10 | 60 |
Cardio Training Exercises (definitions) | Cardio Distance(miles) | Cardio Time(min) | Rest (sec.) |
running stairs | 0 miles | 1 | - |
| 0 miles | 1 | - |
| 0 miles | 1 | - |
| 0 miles | 1 | - |
| 0 miles | 1 | - |
| 0 miles | 1 | - |
| 0 miles | 1 | - |
| 0 miles | 1 | - |