WORK PROGRESS

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:

abncivilian on December 27, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Endurance

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Sit-Ups	-	-	60
	-	-	30
	-	-	30
Lower Back
Back Extension: Ground	-	max	60
	-	max	30
	-	max	30
Abs
Flutter Kicks	-	-	60
	-	-	30
	-	-	30
Lower Back
Back Extension: Plank Hold with Lift	-	max	60
	-	max	30
	-	max	30
Abs
Russian Twist	-	-	60
	-	-	30
	-	-	30
Lower Back
Plate Good Morning	25 lbs.	-	60
	25 lbs.	-	30
	25 lbs.	-	30
Abs
Knee-Up Crunches	-	30	30
Crunch Twists	-	60	60
Side Crunches	-	60	60
Windshield Wiper	-	-	30
Bridge (Plank)	-	-	60
Side Plank	-	-	60
Reverse Plank	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	4 miles	32	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	-	12	60
	-	10	60
	-	8	60
Flat Bench Dumbbell Flyes	-	12	60
	-	10	60
	-	8	60
Incline Dumbbell Press	-	12	60
	-	10	60
	-	8	60
Incline Dumbbell Flyes	-	12	60
	-	10	60
	-	8	60
Decline Dumbbell Flyes	-	12	60
	-	10	60
	-	8	60
Pushups	-	max	30
	-	max	30
	-	max	30
Triceps
One-Dumbbell Triceps Extensions	-	12	60
	-	10	60
	-	8	60
Dumbbell Lying Triceps Extensions	-	12	60
	-	10	60
	-	8	60
One-Arm Dumbbell Kickbacks	-	12	60
	-	10	60
	-	8	60
Abs
Knee-Up Crunches	-	30	30
Crunch Twists	-	30	30
Side Crunches	-	30	30
Bridge (Plank)	-	-	60
Side Plank	-	-	60
Reverse Plank	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0 miles	30	-

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