This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
 Rating: 3.4/5.0
Created By:
FitClick on January 12, 2010
Workout Category:
Strength & Cardio Combined
Workout Type:
Experience Level:
Target Gender:
Body Parts:
Abs, Lower Back, Thighs
Only six weeks to re-engineer your rear. Each week, three days are devoted to abs and lower body weight training with machines to firm the muscles under the fat. Cardio training is included each day, mixing walking, running, and various machines to burn fat on top of the muscles.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Rest (sec.)
Reverse Crunches-100
Bicycle Crunches-100
Bench Knee Tucks-100
Lower Back
Back Extension: Ground-max120
Angled Leg Press90 lbs.1060
90 lbs.1060
Smith Machine Squats35 lbs.1060
35 lbs.1060
Leg Extensions30 lbs.1060
30 lbs.1060
Lying Leg Curls20 lbs.1060
20 lbs.1060
Hip Adduction Machine25 lbs.1060
25 lbs.1060
Hip Abduction Machine25 lbs.1060
25 lbs.1060
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles10-
Day 2
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Easy Run0.000 miles10-
Medium Run0.000 miles10-
Easy Run0.000 miles10-

Workout routine comments

I workout from home don't have machines
June 2, 2017 at 8:20pm
I am working out at home without weight equipment. will I be able to follow this in another way?
May 19, 2016 at 11:55am
Hello, what if you are working out at home and don't have access to the weight equipment, what can you use to substitute.
May 26, 2013 at 11:37am

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