AT-HOME WORKOUT: PHASE 1

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:

MHExperts on January 18, 2011

Users:

748 (Find someone using this workout plan)

Comments:

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Workout Category:

Fat Loss, Total Body

Body Parts:

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

Tags:

strength, total body

Description

A stay-at-home, total-body dumbbell workout for beginners or intermediates, mixing strength-training with cardio.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bench Knee Tucks	-	10	30
Crunches	-	10	30
Lower Back
Back Extension: Ground	-	max	60
Thighs
Dumbbell Squats	-	15	60
Dumbbell Lunges	-	15	60
Back
Dumbbell Pullovers	-	15	60
Shoulders
Seated Dumbbell Press	-	15	60
Back
One-Arm Dumbbell Bent-Over Rows	-	15	60
Trapezius
Dumbbell Upright Rows	-	15	60
Shoulders
Lateral Dumbbell Raises	-	15	60
Triceps
One-Arm Dumbbell Extensions	-	15	60
Biceps
Concentration Curls	-	15	60
Calves
Seated Dumbbell Calf Raises	-	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0 miles	5	-

Day 2

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

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