Online Fitness Trainer, Exercise Programs & Workout Routines

REDZONE WORKOUT WEEK 3

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
MHExperts
Rating:
 Unrated
Created By:
MHExperts on December 19, 2014
Users:
5 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Fat Loss, Sports Performance, Muscle & Strength
Body Parts:
Thighs, Back, Chest, Abs, Biceps, Shoulders
Workout Length:
7 days
Workout Days:
Monday, Wednesday, Friday
Tags:
workout
Description

"To look your best and perform at your peak, you have to train for strength, power, endurance, and conditioning," says Michael Piercy, M.S.

Each day you'll mix and match different workouts and fat-frying finishers to keep your muscles and your mind guessing to maximize your metabolic burn and keep your body in the REDZONE.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Thighs
Jumping Jacks: Basic-200
Walking Straight-Leg Kicks-200
Walking Knee Hugs-2060
Back
Dumbbell Two-Hand Swing35 lbs.100
35 lbs.100
35 lbs.1060
Thighs
Goblet Squat with Rotation35 lbs.100
Chest
Pushups-1260
Thighs
Goblet Squat with Rotation35 lbs.100
Chest
Pushups-1260
Thighs
Goblet Squat with Rotation35 lbs.100
Chest
Pushups-1260
Thighs
Stiff-Legged Dumbbell Deadlifts35 lbs.100
Back
Dumbbell Plank Row25 lbs.120
Abs
Hip Lift-1560
Thighs
Stiff-Legged Dumbbell Deadlifts35 lbs.100
Back
Dumbbell Plank Row25 lbs.120
Abs
Hip Lift-1560
Thighs
Stiff-Legged Dumbbell Deadlifts35 lbs.100
Back
Dumbbell Plank Row25 lbs.120
Abs
Hip Lift-1560
Biceps
Dumbbell Hammer Curl and Press25 lbs.100
Back
Pull Up with Neutral Grip-80
Chest
Plank Walkup with Dumbbell Drag25 lbs.1060
Biceps
Dumbbell Hammer Curl and Press25 lbs.100
Back
Pull Up with Neutral Grip-80
Chest
Plank Walkup with Dumbbell Drag25 lbs.1060
Biceps
Dumbbell Hammer Curl and Press25 lbs.100
Back
Pull Up with Neutral Grip-80
Chest
Plank Walkup with Dumbbell Drag25 lbs.1060
Abs
Mogul Jump-150
Thighs
Lunge Jump-250
High Knee Run-3560
Abs
Mogul Jump-150
Thighs
Lunge Jump-250
High Knee Run-3560
Abs
Mogul Jump-150
Thighs
Lunge Jump-250
High Knee Run-3560
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
March in Place0 miles1-
Day 3
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Thighs
Jumping Jacks: Basic-200
Walking Straight-Leg Kicks-200
Walking Knee Hugs-2060
Body Weight Power Squats-150
-150
-1560
Leg Curl on Swiss Ball-150
Chest
Dumbbell Bench Press: Speed30 lbs.100
30 lbs.1060
Thighs
Leg Curl on Swiss Ball-150
Chest
Dumbbell Bench Press: Speed30 lbs.100
30 lbs.1060
Thighs
Leg Curl on Swiss Ball-150
Chest
Dumbbell Bench Press: Speed30 lbs.100
30 lbs.1060
Thighs
Dumbbell Lunges40 lbs.100
Back
Dumbbell Row30 lbs.100
Abs
Running Man Abs-1560
Thighs
Dumbbell Lunges40 lbs.100
Back
Dumbbell Row30 lbs.100
Abs
Running Man Abs-1560
Thighs
Dumbbell Lunges40 lbs.100
Back
Dumbbell Row30 lbs.100
Abs
Running Man Abs-1560
Shoulders
Dumbbell Push Press35 lbs.100
Back
Chinup-80
Abs
Side Plank with Rotation-1060
Shoulders
Dumbbell Push Press35 lbs.100
Back
Chinup-80
Abs
Side Plank with Rotation-1060
Shoulders
Dumbbell Push Press35 lbs.100
Back
Chinup-80
Abs
Side Plank with Rotation-1060
Chest
Burpees-150
Thighs
Ice Skater-250
Line Drills-3560
Chest
Burpees-150
Thighs
Ice Skater-250
Line Drills-3560
Chest
Burpees-150
Thighs
Ice Skater-250
Line Drills-3560
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
March in Place0 miles1-

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