KANSASMED

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:

kansasmedic on February 14, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	2.000 miles	120	-

Day 5

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30
	-	-	30
	-	-	30
Thighs
Barbell Squats	95 lbs.	12	120
	95 lbs.	12	120
	95 lbs.	12	120
	-	-	120
Angled Leg Press	180 lbs.	12	90
	180 lbs.	12	90
	180 lbs.	12	90
Leg Extensions	60 lbs.	12	90
	60 lbs.	12	90
	60 lbs.	12	90
	-	-	90
Lying Leg Curls	45 lbs.	12	90
	45 lbs.	12	90
	45 lbs.	12	90
	-	-	90
Calves
Standing Calf Raises	180 lbs.	10	60
	180 lbs.	10	60
	180 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	0	-
Elliptical Trainer	0.000 miles	0	-

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