Aerobic Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

The Aerobic Workout Plan is a sure-fire way to rev up your metabolism and start a fat-burning fire inside you that will get you lean and keep you that way. Aerobic exercise is a staple for many people. The natural high, the stress reduction, as well as the heart and lung benefits are tremendo... more

The Aerobic Workout Plan is a sure-fire way to rev up your metabolism and start a fat-burning fire inside you that will get you lean and keep you that way. Aerobic exercise is a staple for many people.

The natural high, the stress reduction, as well as the heart and lung benefits are tremendous reasons to jump on this plan right away.

What is Aerobic Exercise?

Aerobic training is a type of exercise that demands the body use oxygen for energy. Sustaining an elevated heart rate for an extended period of time puts the body in the aerobic state.

This results in greater lung function, an increase in oxygen-carrying red blood cells, as well as a decrease in blood pressure.

Out with the Old

For many years, it was believed that the only good aerobic workouts were pounding the pavement jogging, riding a bike (stationary or otherwise) for hours, or jumping on an elliptical or stair stepper.

While these may be viable aerobic exercises, they are not an all-inclusive list, nor do they represent the only choices for a solid cardio aerobic workout.

In with the New

This online aerobic workout challenges the body in new ways, relying on a circuit-style training approach.

From jumping jacks to the bear crawl, and from burpees to a drop squat, your body will be forced to work in challenging new ways from head to toe. These types of aerobic exercise workouts take away all the excuses that an aerobic workout is mundane. Not only will they keep the body guessing, they will help promote a mental toughness to get through them.

All-Around Fitness

The aerobic workout routines found here will provide a wide-array of fitness benefits. The three unique aerobic workouts consist of a conditioning workout, strength workout, and a fitness workout.

Gaining both strength and burning fat, along with increasing the efficiency of the cardiovascular system can put you in the best shape of your life very quickly.

Keep It Moving

To attain the best results possible, it is important to do everything you can to keep moving throughout the entire workout. Towards the beginning, short rest periods may be necessary, but the goal should ultimately be to make it through each circuit with no rest.

Good aerobic workouts, like this one, will prove most rewarding for those who fight the urge to rest and put forth maximum effort every time.

Reap the Rewards!

Aerobic training is known for providing immediate and life-changing benefits. You, too, can experience the kind of healthy transformations a well-designed aerobic workout has to offer. The time to start is now!

Aerobic Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Aerobic Workout Plan

Aerobic Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

The Aerobic Workout Plan is a sure-fire way to rev up your metabolism and start a fat-burning fire inside you that will get you lean and keep you that way. Aerobic exercise is a staple for many people. The natural high, the stress reduction, as well as the heart and lung benefits are tremendo... more

The Aerobic Workout Plan is a sure-fire way to rev up your metabolism and start a fat-burning fire inside you that will get you lean and keep you that way. Aerobic exercise is a staple for many people.

The natural high, the stress reduction, as well as the heart and lung benefits are tremendous reasons to jump on this plan right away.

What is Aerobic Exercise?

Aerobic training is a type of exercise that demands the body use oxygen for energy. Sustaining an elevated heart rate for an extended period of time puts the body in the aerobic state.

This results in greater lung function, an increase in oxygen-carrying red blood cells, as well as a decrease in blood pressure.

Out with the Old

For many years, it was believed that the only good aerobic workouts were pounding the pavement jogging, riding a bike (stationary or otherwise) for hours, or jumping on an elliptical or stair stepper.

While these may be viable aerobic exercises, they are not an all-inclusive list, nor do they represent the only choices for a solid cardio aerobic workout.

In with the New

This online aerobic workout challenges the body in new ways, relying on a circuit-style training approach.

From jumping jacks to the bear crawl, and from burpees to a drop squat, your body will be forced to work in challenging new ways from head to toe. These types of aerobic exercise workouts take away all the excuses that an aerobic workout is mundane. Not only will they keep the body guessing, they will help promote a mental toughness to get through them.

All-Around Fitness

The aerobic workout routines found here will provide a wide-array of fitness benefits. The three unique aerobic workouts consist of a conditioning workout, strength workout, and a fitness workout.

Gaining both strength and burning fat, along with increasing the efficiency of the cardiovascular system can put you in the best shape of your life very quickly.

Keep It Moving

To attain the best results possible, it is important to do everything you can to keep moving throughout the entire workout. Towards the beginning, short rest periods may be necessary, but the goal should ultimately be to make it through each circuit with no rest.

Good aerobic workouts, like this one, will prove most rewarding for those who fight the urge to rest and put forth maximum effort every time.

Reap the Rewards!

Aerobic training is known for providing immediate and life-changing benefits. You, too, can experience the kind of healthy transformations a well-designed aerobic workout has to offer. The time to start is now!

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Lose Weight

Equipment Needed

  • Exercise Mat
  • Dumbbells
  • Flat Bench
  • Resistance Band
  • Barbell
  • Medicine Ball
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
2 sets, 30 reps
2 -- --:--:-- 30 -- --:--
Default
Hamstrings / Expert
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Chest / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
2 sets, 15 reps
2 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Obliques / Beginner
2 sets, 15 reps
2 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Chest / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The goal of this workout is to keep moving the whole time. That is why there are not scheduled rest times in between exercises. If you need to take 10-15 seconds rest between an exercise that is okay, but try to keep moving as best as you can. Also if you need to take a water break after completing a round that is fine. Try not to take more then 2-3 minutes rest though.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Triceps secondary Lats secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Lower back secondary Outer thighs secondary Neck secondary Shoulders primary Chest primary Calves primary Quads primary Abs primary Biceps primary Hamstrings primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
2 sets, 30 reps
2 -- --:--:-- 30 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Quads / Expert
2 sets, 8 reps
2 -- --:--:-- 8 -- --:--
Default
Shoulders / Intermediate
2 sets, 00:00:15
2 -- 00:00:15 -- -- --:--
Default
Chest / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The goal of this workout is to keep moving the whole time. That is why there are not scheduled rest times in between exercises. If you need to take 10-15 seconds rest between an exercise that is okay, but try to keep moving as best as you can. Also if you need to take a water break after completing a round that is fine. Try not to take more then 2-3 minutes rest though.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Triceps secondary Lats secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Lower back secondary Outer thighs secondary Neck secondary Shoulders primary Chest primary Calves primary Quads primary Abs primary Biceps primary Hamstrings primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
2 sets, 30 reps
2 -- --:--:-- 30 -- --:--
Default
Quads / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Calves / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
2 sets, 18 reps
2 -- --:--:-- 18 -- --:--
Default
Chest / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Biceps / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Calves / Intermediate
1 sets, 15 reps00:00:15
1 -- 00:00:15 15 -- --:--
Default
Calves / Intermediate
2 sets, 15 reps
2 -- --:--:-- 15 -- --:--
Default
Quads / Intermediate
2 sets, 8 reps
2 -- --:--:-- 8 -- --:--
Default
Quads / Intermediate
2 sets, 8 reps
2 -- --:--:-- 8 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The goal of this workout is to keep moving the whole time. That is why there are not scheduled rest times in between exercises. If you need to take 10-15 seconds rest between an exercise that is okay, but try to keep moving as best as you can. Also if you need to take a water break after completing a round that is fine. Try not to take more then 2-3 minutes rest though.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Triceps secondary Lats secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Lower back secondary Outer thighs secondary Neck secondary Shoulders primary Chest primary Calves primary Quads primary Abs primary Biceps primary Hamstrings primary Obliques primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
2 sets, 30 reps
2 -- --:--:-- 30 -- --:--
Default
Hamstrings / Expert
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Chest / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
2 sets, 15 reps
2 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Obliques / Beginner
2 sets, 15 reps
2 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Chest / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The goal of this workout is to keep moving the whole time. That is why there are not scheduled rest times in between exercises. If you need to take 10-15 seconds rest between an exercise that is okay, but try to keep moving as best as you can. Also if you need to take a water break after completing a round that is fine. Try not to take more then 2-3 minutes rest though.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Triceps secondary Lats secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Lower back secondary Outer thighs secondary Neck secondary Shoulders primary Chest primary Calves primary Quads primary Abs primary Biceps primary Hamstrings primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
2 sets, 30 reps
2 -- --:--:-- 30 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Quads / Expert
2 sets, 8 reps
2 -- --:--:-- 8 -- --:--
Default
Shoulders / Intermediate
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Chest / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The goal of this workout is to keep moving the whole time. That is why there are not scheduled rest times in between exercises. If you need to take 10-15 seconds rest between an exercise that is okay, but try to keep moving as best as you can. Also if you need to take a water break after completing a round that is fine. Try not to take more then 2-3 minutes rest though.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Triceps secondary Lats secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Lower back secondary Outer thighs secondary Neck secondary Shoulders primary Chest primary Calves primary Quads primary Abs primary Biceps primary Hamstrings primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
2 sets, 30 reps
2 -- --:--:-- 30 -- --:--
Default
Quads / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Calves / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
2 sets, 18 reps
2 -- --:--:-- 18 -- --:--
Default
Chest / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Biceps / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Calves / Intermediate
1 sets, 25 reps00:00:15
1 -- 00:00:15 25 -- --:--
Default
Calves / Intermediate
2 sets, 15 reps
2 -- --:--:-- 15 -- --:--
Default
Quads / Intermediate
2 sets, 8 reps
2 -- --:--:-- 8 -- --:--
Default
Quads / Intermediate
2 sets, 8 reps
2 -- --:--:-- 8 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The goal of this workout is to keep moving the whole time. That is why there are not scheduled rest times in between exercises. If you need to take 10-15 seconds rest between an exercise that is okay, but try to keep moving as best as you can. Also if you need to take a water break after completing a round that is fine. Try not to take more then 2-3 minutes rest though.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Triceps secondary Lats secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Lower back secondary Outer thighs secondary Neck secondary Shoulders primary Chest primary Calves primary Quads primary Abs primary Biceps primary Hamstrings primary Obliques primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Hamstrings / Expert
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Chest / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Obliques / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Chest / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The goal of this workout is to keep moving the whole time. That is why there are not scheduled rest times in between exercises. If you need to take 10-15 seconds rest between an exercise that is okay, but try to keep moving as best as you can. Also if you need to take a water break after completing a round that is fine. Try not to take more then 2-3 minutes rest though.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Triceps secondary Lats secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Lower back secondary Outer thighs secondary Neck secondary Shoulders primary Chest primary Calves primary Quads primary Abs primary Biceps primary Hamstrings primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Expert
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Shoulders / Intermediate
3 sets, 00:00:45
3 -- 00:00:45 -- -- --:--
Default
Chest / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The goal of this workout is to keep moving the whole time. That is why there are not scheduled rest times in between exercises. If you need to take 10-15 seconds rest between an exercise that is okay, but try to keep moving as best as you can. Also if you need to take a water break after completing a round that is fine. Try not to take more then 2-3 minutes rest though.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Triceps secondary Lats secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Lower back secondary Outer thighs secondary Neck secondary Shoulders primary Chest primary Calves primary Quads primary Abs primary Biceps primary Hamstrings primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Quads / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Calves / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 18 reps
3 -- --:--:-- 18 -- --:--
Default
Chest / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Calves / Intermediate
1 sets, 30 reps00:00:15
1 -- 00:00:15 30 -- --:--
Default
Calves / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Quads / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Quads / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The goal of this workout is to keep moving the whole time. That is why there are not scheduled rest times in between exercises. If you need to take 10-15 seconds rest between an exercise that is okay, but try to keep moving as best as you can. Also if you need to take a water break after completing a round that is fine. Try not to take more then 2-3 minutes rest though.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Triceps secondary Lats secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Lower back secondary Outer thighs secondary Neck secondary Shoulders primary Chest primary Calves primary Quads primary Abs primary Biceps primary Hamstrings primary Obliques primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Hamstrings / Expert
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Chest / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Obliques / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Chest / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The goal of this workout is to keep moving the whole time. That is why there are not scheduled rest times in between exercises. If you need to take 10-15 seconds rest between an exercise that is okay, but try to keep moving as best as you can. Also if you need to take a water break after completing a round that is fine. Try not to take more then 2-3 minutes rest though.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Triceps secondary Lats secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Lower back secondary Outer thighs secondary Neck secondary Shoulders primary Chest primary Calves primary Quads primary Abs primary Biceps primary Hamstrings primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Expert
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Shoulders / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Chest / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The goal of this workout is to keep moving the whole time. That is why there are not scheduled rest times in between exercises. If you need to take 10-15 seconds rest between an exercise that is okay, but try to keep moving as best as you can. Also if you need to take a water break after completing a round that is fine. Try not to take more then 2-3 minutes rest though.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Triceps secondary Lats secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Lower back secondary Outer thighs secondary Neck secondary Shoulders primary Chest primary Calves primary Quads primary Abs primary Biceps primary Hamstrings primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Quads / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Calves / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 18 reps
3 -- --:--:-- 18 -- --:--
Default
Chest / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Calves / Intermediate
1 sets, 30 reps00:00:15
1 -- 00:00:15 30 -- --:--
Default
Calves / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Quads / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Quads / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The goal of this workout is to keep moving the whole time. That is why there are not scheduled rest times in between exercises. If you need to take 10-15 seconds rest between an exercise that is okay, but try to keep moving as best as you can. Also if you need to take a water break after completing a round that is fine. Try not to take more then 2-3 minutes rest though.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Triceps secondary Lats secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Lower back secondary Outer thighs secondary Neck secondary Shoulders primary Chest primary Calves primary Quads primary Abs primary Biceps primary Hamstrings primary Obliques primary Muscles diagram

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Lose Weight

Equipment Needed

  • Exercise Mat
  • Dumbbells
  • Flat Bench
  • Resistance Band
  • Barbell
  • Medicine Ball

117 people started this plan

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Aerobic Workout Plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Lose Weight

Equipment Needed

  • Exercise Mat
  • Dumbbells
  • Flat Bench
  • Resistance Band
  • Barbell
  • Medicine Ball

117 people started this plan