Online Fitness Trainer, Exercise Programs & Workout Routines
This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
Ridgerunner on March 13, 2021
Comments:
Workout Category:
Cardio Training Only
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Thighs, Lower Back, Abs, Chest, Shoulders, Triceps, Biceps, Trapezius, Calves
Workout Length:
88 days
Workout Days:
No preference

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats45 lbs.370
45 lbs.370
45 lbs.370
45 lbs.370
Lower Back
Deadlifts95 lbs.370
95 lbs.370
95 lbs.370
95 lbs.370
Thighs
Angled Leg Press220 lbs.370
220 lbs.370
220 lbs.370
220 lbs.370
Stiff-Legged Deadlifts30 lbs.370
30 lbs.370
30 lbs.370
30 lbs.370
Abs
Cable Crunches40 lbs.2560
40 lbs.2560
40 lbs.2560
Bench Knee Tucks-2560
-2560
-2560
Kneeling Vacuum-6060
-6060
-6060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Walk: Incline 0%0 miles600
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press115 lbs.370
115 lbs.370
115 lbs.370
115 lbs.370
Incline Barbell Press95 lbs.370
95 lbs.370
95 lbs.370
95 lbs.370
Shoulders
Seated Barbell Front Press45 lbs.370
45 lbs.370
45 lbs.370
45 lbs.370
Triceps
Close-Grip Bench Press65 lbs.370
65 lbs.370
65 lbs.370
65 lbs.370
Abs
Cross-Body Mountain Climber-2560
-2560
-2560
Leg Raises-2560
-2560
-2560
Kneeling Vacuum-6060
-6060
-6060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Walk: Incline 0%0 miles600

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