ANATOMICAL ADAPTION

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 July 11, 2021

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Workout Category:

Strength & Cardio Combined

Workout Type:

Endurance

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Thighs, Back, Chest, Abs

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Step Ups	-	30	0
	-	30	0
	-	30	0
Back
Seated Cable Rows	-	30	0
	-	30	0
	-	30	0
Thighs
Dumbbell Bulgarian Split Squat	-	30	0
	-	30	0
	-	30	0
Chest
Dumbbell Bench Press	-	30	0
	-	30	0
	-	30	0
Abs
Crunches	-	30	0
	-	30	0
	-	30	0
Back
Lat Pulldown with Neutral Grip	-	30	0
	-	30	0
	-	30	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Rowing Machine	0 miles	15	0
Upright Stationary Bike	0 miles	15	0

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	3 miles	0	0

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