Online Fitness Trainer, Exercise Programs & Workout Routines

REDZONE WORKOUT WEEK 1

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
MHExperts
Rating:
 Unrated
Created By:
MHExperts on December 18, 2014
Users:
32 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Fat Loss, Sports Performance, Muscle & Strength
Body Parts:
Thighs, Chest, Back, Abs, Biceps
Workout Length:
7 days
Workout Days:
Monday, Wednesday, Friday
Description

"To look your best and perform at your peak, you have to train for strength, power, endurance, and conditioning," says Michael Piercy, M.S.

Each day you'll mix and match different workouts and fat-frying finishers to keep your muscles and your mind guessing to maximize your metabolic burn and keep your body in the REDZONE.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Thighs
Jumping Jacks: Basic-200
Walking Straight-Leg Kicks-200
Walking Knee Hugs-2060
Dumbbell Skier Swing35 lbs.1560
35 lbs.1560
Goblet Squat with Rotation35 lbs.150
Chest
Pushups-1060
Thighs
Goblet Squat with Rotation35 lbs.150
Chest
Pushups-1060
Thighs
Stiff-Legged Dumbbell Deadlifts35 lbs.150
Back
Dumbbell Plank Row25 lbs.150
Abs
Hip Lift-1060
Thighs
Stiff-Legged Dumbbell Deadlifts35 lbs.150
Back
Dumbbell Plank Row25 lbs.150
Abs
Hip Up-1060
Biceps
Dumbbell Hammer Curl and Press25 lbs.150
Back
Pull Up with Neutral Grip-50
Chest
Plank Walkup with Dumbbell Drag25 lbs.1060
Biceps
Dumbbell Hammer Curl and Press25 lbs.150
Back
Pull Up with Neutral Grip-50
Chest
Plank Walkup with Dumbbell Drag2 lbs.1060
Abs
Mogul Jump-100
Thighs
Lunge Jump-200
High Knee Run-300
Abs
Mogul Jump-100
Thighs
Lunge Jump-200
High Knee Run-300
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
March in Place0 miles0-
Day 3
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Thighs
Jumping Jacks: Basic-200
Walking Straight-Leg Kicks-200
Walking Knee Hugs-2060
Body Weight Power Squats-1260
-1260
Leg Curl on Swiss Ball-100
Chest
Dumbbell Bench Press: Speed25 lbs.150
25 lbs.1560
Thighs
Leg Curl on Swiss Ball-100
Chest
Dumbbell Bench Press: Speed25 lbs.150
25 lbs.1560
Thighs
Dumbbell Lunges35 lbs.120
Back
Dumbbell Row25 lbs.150
Abs
Running Man Abs-1060
Thighs
Dumbbell Lunges35 lbs.120
Back
Dumbbell Row25 lbs.150
Abs
Running Man Abs-1060
Chest
Burpees-100
Thighs
Ice Skater-200
Line Drills-600
Chest
Burpees-100
Thighs
Ice Skater-200
Line Drills-600
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
March in Place0 miles1-

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