Online Fitness Trainer, Exercise Programs & Workout Routines
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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Rating:
 Unrated
Created By:
RunWalker on November 28, 2020
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Endurance
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Abs, Thighs, Chest, Calves, Triceps, Back
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Exercise
Time
Rest (sec.)
Abs
Bridge (Plank)--01:0060
--01:0060
Side Plank--01:0060
--01:0060
Thighs
Squat - (No extra weights)-10-60
Abs
High Knees-10-60
Chest
TRX Pushup and Superman-10-60
Thighs
Butt Kick Jumps-10-60
Single-Leg Deadlift-10-60
-10-60
Calves
Standing Calf Raises-10-60
Thighs
Jumping Jacks: Basic-10-60
Forward Lunges-10-60
-10-60
Abs
Heels To Heaven-10-60
Thighs
Single-Arm, Single-Leg, Straight-Leg Deadlift-10-60
-10-60
Butt Lift (Bridge)-10-60
-10-60
Abs
Seated Twist and Tilt-10-60
Thighs
Plie Squat-10-60
Triceps
Triceps Bench Dips-10-60
Thighs
Glute Machine Press-10-60
Hack Squats-10-60
Chest
Pushups-10-60
Thighs
Clam Shell-10-60
-10-60
Duck Hack Squats-10-60
Angled Leg Press (toes pointed out)-10-60
Abs
Reverse Crunches-10-60
Back
Medicine Ball Figure 8-10-60
Thighs
Stretch Band Lunge with Twist-10-60
Wall Sits-10-60
Abs
Closed Leg Toe Touches-10-60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0 miles300
Sports Rehab: 180 to 90 Toe Touch0 miles00
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Exercise
Time
Rest (sec.)
Abs
Bridge (Plank)--01:0060
--01:0060
Side Plank--01:0060
--01:0060
Thighs
Squat - (No extra weights)-10-60
Abs
High Knees-10-60
Chest
TRX Pushup and Superman-10-60
Thighs
Butt Kick Jumps-10-60
Single-Leg Deadlift-10-60
-10-60
Calves
Standing Calf Raises-10-60
Thighs
Jumping Jacks: Basic-10-60
Forward Lunges-10-60
-10-60
Abs
Heels To Heaven-10-60
Thighs
Single-Arm, Single-Leg, Straight-Leg Deadlift-10-60
-10-60
Butt Lift (Bridge)-10-60
-10-60
Abs
Seated Twist and Tilt-10-60
Thighs
Plie Squat-10-60
Triceps
Triceps Bench Dips-10-60
Thighs
Glute Machine Press-10-60
Hack Squats-10-60
Chest
Pushups-10-60
Thighs
Clam Shell-10-60
-10-60
Duck Hack Squats-10-60
Angled Leg Press (toes pointed out)-10-60
Abs
Reverse Crunches-10-60
Back
Medicine Ball Figure 8-10-60
Thighs
Stretch Band Lunge with Twist-10-60
Wall Sits-10-60
Abs
Closed Leg Toe Touches-10-60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0 miles300
Sports Rehab: 180 to 90 Toe Touch0 miles00

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