FIT TO FIGHT

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:

danabrown2 on February 23, 2011

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Workout Category:

Toning

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Abs, Chest, Lower Back

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

Description

I want to combine cardio with toning to strengthen my back and tone my abs.

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Workout Routine Sample

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	12	30
	-	12	30
Side Crunches	-	12	30
	-	12	30
Bench Knee Tucks	-	12	30
	-	12	30
Bicycle Crunches	-	12	30
	-	12	30
Reverse Crunches	-	12	30
	-	12	30
Chest
Pushups	-	20	60
	-	20	60
Abs
Flutter Kicks	-	3	30
	-	3	30
Bridge (Plank)	-	3	30
	-	3	30
Side Plank	-	3	30
	-	3	30
Lower Back
Back Extension: Plank Hold with Lift	-	3	60
	-	3	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	2 miles	20	-

Day 5

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	12	30
	-	12	30
Side Crunches	-	12	30
	-	12	30
Bench Knee Tucks	-	12	30
	-	12	30
Bicycle Crunches	-	12	30
	-	12	30
Reverse Crunches	-	12	30
	-	12	30
Chest
Pushups	-	20	60
	-	20	60
Abs
Flutter Kicks	-	3	30
	-	3	30
Bridge (Plank)	-	3	30
	-	3	30
Side Plank	-	3	30
	-	3	30
Lower Back
Back Extension: Plank Hold with Lift	-	3	60
	-	3	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	2 miles	20	-

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