TRAINING

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

Molotov on February 12, 2013

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Advanced

Target Gender:

Women

Body Parts:

Abs, Chest, Thighs, Back, Triceps

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday

Tags:

Gymnast, conditioning

Description

Circus and Gymnastics conditioning

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Running Man Abs	-	20	30
Chest
Burpees	-	20	60
Abs
Crunches	-	1000	30
Side Crunches	-	250	30
Bicycle Crunches	-	50	30
Reverse Crunches	-	50	30
	-	50	30
Leg Lifts	-	10	30
	-	10	30
Flutter Kicks	-	30	30
Thighs
Squats: Body Weight	-	30	60
	-	30	60
Side Leg Raise	-	30	60
	-	30	60
Walking Straight-Leg Kicks	-	30	60
	-	30	60
Back
Single-Leg Good Morning	-	30	60
	-	30	60
Chest
Pushups	-	30	60
Hindu Pushup	-	10	60
	-	10	60
Abs
Side Plank	-	20	30
Side Plank with Rotation	-	20	30
Triceps
Pushups: Close Grip	-	10	60
Chest
Incline Pushups: Hands on Bench	-	10	60
Wall Pushups	-	-	60
Pushups: Handstand	-	15	60
	-	18	60
Thighs
Butt Lift (Bridge)	-	25	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0 miles	10	-
	0 miles	10	-
My Stair Climber	0 miles	30	-
Yoga Level 1: Bridge Pose	0 miles	25	-
Gymnastics (General)	0 miles	60	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Running Man Abs	-	20	30
Chest
Burpees	-	20	60
Abs
Crunches	-	1000	30
Side Crunches	-	250	30
Bicycle Crunches	-	50	30
Reverse Crunches	-	50	30
	-	50	30
Leg Lifts	-	10	30
	-	10	30
Flutter Kicks	-	30	30
Thighs
Squats: Body Weight	-	30	60
	-	30	60
Side Leg Raise	-	30	60
	-	30	60
Walking Straight-Leg Kicks	-	30	60
	-	30	60
Back
Single-Leg Good Morning	-	30	60
	-	30	60
Chest
Pushups	-	30	60
Hindu Pushup	-	10	60
	-	10	60
Abs
Side Plank	-	20	30
Side Plank with Rotation	-	20	30
Triceps
Pushups: Close Grip	-	10	60
Chest
Incline Pushups: Hands on Bench	-	10	60
Wall Pushups	-	-	60
Pushups: Handstand	-	15	60
	-	18	60
Thighs
Butt Lift (Bridge)	-	25	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0 miles	10	-
	0 miles	10	-
My Stair Climber	0 miles	30	-
Yoga Level 1: Bridge Pose	0 miles	25	-
Gymnastics (General)	0 miles	60	-

No comments have been posted yet.