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Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

TimeToFly on January 10, 2010

Users:

167 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Thighs, Chest, Shoulders, Calves, Biceps, Triceps, Abs

Tags:

Easy, at home.

Description

An easy weight training workout you can do at home with just hand weights and a stability ball. Use a stair with a handrail for the calf raises. Follow up with an additional 30 minutes of cardio if you have time ot do the cardio on alternate days.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Squats with Swiss Ball	-	15	60
	-	15	60
	-	15	60
Walking Lunges with Dumbbells	10 lbs.	25	60
	10 lbs.	25	60
	10 lbs.	25	60
Chest
Pushups: Kneeling	-	15	60
	-	15	60
	-	15	60
Shoulders
Lateral Dumbbell Raises	10 lbs.	15	60
	10 lbs.	10	60
	10 lbs.	5	60
Calves
Standing Calf Raise (no weight)	-	20	60
	-	-	60
Biceps
Standing Alternate Dumbbell Curls	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
Triceps
Triceps Bench Dips	-	15	60
	-	15	60
Abs
Crunches	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0 miles	20	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0 miles	45	-
BodyRock Fitness: Ultimate Stretching Routine	0 miles	0	-

Workout routine comments

If you click "Use this workout plan" it will fill in your workout tracker with planned exercises. You can always turn it off afterwards if it is not what you are looking for and the future workouts will be removed.

antnee911

May 9, 2012 at 4:54pm

How do we see the whole workout week?

lawsonwj

May 3, 2012 at 10:06pm

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