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Strength and Endurance (in less than an hour)Created by absmith
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Summary
2 Workouts / 9 Exercises
12% Cardio / 88% Strength Training
Latest Exercisers
Workout Program Description
This workout program combines weight training and cardio. This should be performed 3-4 times a week, alternating workouts. Weight training is very basic, and tries to hit all of the major upper body muscles. After weight training, you should do running (I prefer outdoor running) and try to increase your distance or shorten your time to build endurance.
Workouts
Chest, Triceps, and Running
Description
This is a very basic workout routine that focuses on compound exercises to minimize the number of exercises performed during a workout. This workout should take about an hour to complete. After weight training, you should run, trying to increase your distance or shorten your time with each workout.
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Bench Press - Barbell, Flat 3 sets: 10 reps, 10 reps, 10 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Dips 3 sets: 10 reps, 10 reps, 10 reps Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up i... |
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Tricep Pushdowns - Rope 3 sets: 10 reps, 10 reps, 10 reps Same as the Tricep Pushdowns except with the rope attachment. At the bottom of the movement you should pull the rope "apart" to get the best contraction in your triceps. Exercise image and descriptio... |
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Upright Rows - Cable 3 sets: 10 reps, 10 reps, 10 reps Standing upright, grasp a straight bar connected to a cable machine with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull... |
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Running Running/jogging, whether competitively or for recreation, is one of the most popular cardiovascular activities. Running has many health benefits including reduced stress, a stronger heart, and lowered... |
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