WORK OUT 1

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:

blondeish29 on November 02, 2009

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Workout Category:

Strength Training Only

Body Parts:

Abs, Back, Chest, Forearms, Lower Back, Shoulders, Thighs, Triceps, Biceps, Trapezius

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Flutter Kicks	-	15	30
Glute Bridge with Abduction	-	15	30
High Knee Skips	-	15	30
Hollow Rock Hyperextensions	-	15	30
Back
Dumbbell Pullovers	-	15	60
Dumbbell Snatch	-	15	60
Dumbbell Split Lifts	-	15	60
Kettlebell One-Handed Snatch	-	15	60
Kettlebell Russian One-Hand Swing	-	15	60
Kettlebell Russian Two-Hand Swing	-	15	60
Kettlebell Speed Two-Hand Swing	-	15	60
Kettlebell Turkish Get Up	-	15	60
Kettlebell Turkish Sit Up	-	15	60
Kettlebell Two-Hand Swing	-	15	60
Chest
Dumbbell Floor Press	-	15	60
Dumbbell Flyes	-	15	60
Forearms
Barbell Wrist Curls	-	15	60
Lower Back
Back Extension: Ground	-	15	60
Shoulders
Dumbbell Cross Punch	-	15	60
Dumbbell Shoulder Press, Staggered Stance	-	15	60
Front Dumbbell Raises	-	15	60
Lateral Dumbbell Raises	-	15	60
Thighs
Box Jumps	-	15	60
Box Squat	-	15	60
Butt Kick Jumps	-	15	60
Dumbbell Lunges	-	15	60
Dumbbell Split Squats	-	15	60
Dumbbell Squats	-	15	60
Dumbbell Step Ups	-	15	60
Triceps
Lying Triceps Extensions	-	15	60
One-Arm Dumbbell Extensions	-	15	60
One-Arm Dumbbell Kickbacks	-	15	60
One-Dumbbell Triceps Extensions	-	15	60

Day 13

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
30 Degree Dumbbell Raises	-	15	60
Thighs
Squats: Body Weight	-	15	60
Triceps
Alternating Supine Triceps Extensions	-	15	60
Thighs
Angled Leg Press (toes pointed out)	-	15	60

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