CARDIO AND BOWFLEX

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:

justina09 on January 05, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Bowflex: Incline Bench Press	15 lbs.	12	60
	20 lbs.	12	60
Back
Bowflex: Lat Row	15 lbs.	12	60
	30 lbs.	12	60
Shoulders
Machine Rear Deltoid Extensions	20 lbs.	12	60
	15 lbs.	12	60
Biceps
Cable Curls	10 lbs.	12	60
	15 lbs.	12	60
Triceps
Bowflex: Triceps Pushdown	10 lbs.	12	60
	15 lbs.	12	60
Thighs
Leg Extensions	40 lbs.	12	60
	30 lbs.	10	60
Lower Back
Machine Low Back Extensions	20 lbs.	12	60
	15 lbs.	12	60
Abs
Machine Crunches	20 lbs.	12	30
	30 lbs.	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	30	-
TurboFire Stretch 10	0.000 miles	10	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
HIIT 15	0.000 miles	15	-
Turbo Fire Core 20	0.000 miles	20	-
TurboFire Stretch 10	0.000 miles	10	-

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