NTC: BODY SURGE

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:

ElizabethSH on July 17, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Thighs, Chest, Abs, Back, Triceps

Description

From the Nike Training club app

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
High Knee Run	-	-	60
	-	-	60
Walking Lunges without Weight	-	-	60
Chest
Pushups: One-Arm Medicine Ball	-	-	60
Thighs
Speed Squats (Tabata Squats)	-	-	60
	-	-	60
Jump Squats: Body Weight	-	-	60
Chest
Burpees	-	-	60
Thighs
Ice Skater	-	-	60
Abs
Leg Raises	-	-	30
	-	-	30
Back
Dumbbell Plank Row	-	-	60
Thighs
Knee Tuck Jump	-	-	60
Lunge Jump	-	-	60
Wall Sits	-	-	60
Triceps
Triceps Bench Dips	-	-	60
Abs
Russian Twist with Overhead Press	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
High leg kick	0.000 miles	2	-
Circle Glide	0.000 miles	1	-
Yoga Level 1: Plank Pose	0.000 miles	1	-
Leaping Side Lunge	0.000 miles	1	-

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