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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:

clubonefitness on April 08, 2011

Users:

3 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

Workout Length:

14 days

Workout Days:

No preference

Description

This is a circuit routine. Do one set of each exercise in order, then repeat. Follow the circuit with the cardio. Each exercise is performed for 30 seconds, allow 30 seconds to get to next station.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Kettlebell Two-Hand Swing	-	20	30
	-	20	30
Chest
Pushups	-	20	30
	-	20	30
Biceps
Standing Barbell Curls	-	20	30
	-	20	30
Thighs
Smith Machine Squats	-	20	30
	-	20	30
Triceps
Triceps Bench Dips	-	20	30
	-	20	30
Abs
V Sit-Ups	-	20	30
	-	20	30
Windshield Wiper	-	20	30
	-	20	30
Shoulders
Standing Barbell Press	-	20	30
	-	20	30
Back
Inverted Row	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Resistance Band Running	0 miles	0	-
	0 miles	0	-

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Other People using this workout program

clubonefitness
45 M

HeatherHook
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Dana0922
61 F