CCR

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:

RunWalker on November 28, 2020

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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 Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Abs
Bridge (Plank)	-	-	01:00	60
	-	-	01:00	60
Side Plank	-	-	01:00	60
	-	-	01:00	60
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 Running	0 miles	30	0
Sports Rehab: 180 to 90 Toe Touch	0 miles	0	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Abs
Bridge (Plank)	-	-	01:00	60
	-	-	01:00	60
Side Plank	-	-	01:00	60
	-	-	01:00	60
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 Running	0 miles	30	0
Sports Rehab: 180 to 90 Toe Touch	0 miles	0	0

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