Online Fitness Trainer, Exercise Programs & Workout Routines

Workout Plans - strength & cardio combined

GymAmerica offers thousands of free workout plans to choose from. Whether you're looking for a good strength & cardio combined workout, a gym workout plan or simply the best workout to lose weight, GymAmerica has what you're looking for. Browse for the best rated workouts and start burning calories today.






RunWalker CCR
 Unrated
V
by RunWalker
RunWalker Strength Maintenance
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by RunWalker
RunWalker Anatomical Adaption
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by RunWalker
Maverick333 2-Week Get Started Workout
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by Maverick333

This is a 2-week circuit training workout for begginers who never lifted weights or for people who want to get back in shape after a long break before starting a more intense workout. The goal is to get the muscles ready for more intense workouts without feeling so sore that you skip workouts.

Start with a brief 10 minutes of cardio to warm-up, then use the first circuit of 15-20 reps as a more specific warmup using 2/3 to 3/4 of the weights you would use for the second and third circuits at 8-12 reps, resting 1 minute between sets. Ex. If you use 100 pounds on the bench press, do your first circuit using only 65-75 lbs for that exercise.

Finish with a 2-3 minute walking rest period and a 10 minute stretching session.

Do this workout 2-3 times a week for two weeks (recommendation: 2 workouts the first week, and 3 the second week).

30-60 cardio workouts are recommended on non training days.





 

Maverick333 MH's 7-Week 2-Phase Big Muscle Plan
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by Maverick333

This workout is in two phases. 

Phase 1 (3 weeks), where you do 3 workouts per week (Mon-Wed-Fri) alternating between workouts A and B, with optional cardio/abs days in between.

Phase 2 (4 weeks), where you do 3 workouts per week, using workout A on Mondays, workout B on Wednesdays and Workout C on Fridays, with optional cardio/abs days in between.

 

 

RunWalker MS-Run
 Unrated
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by RunWalker
Nighthawk64 Nighthawk
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by Nighthawk64
Ridgerunner Program
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by Ridgerunner
RyMacD_76 RyMac 40+ Workout
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by RyMacD_76
tegakap tega
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by tegakap

have a back pain due to inhernia, therefore most seated excersises please

 

 

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Power Tools for Weight Loss Success: Workout Plans

Choosing a Workout Plan

GymAmerica is committed to providing you with the tools and resources you need to be on your way to a healthy lifestyle. Adding a workout plan to your weekly regimen is one of the best life decisions you can make. Let us help you find the best workout to help you reach your health and fitness goals.

Our workout plans directory is easy-to-use and provides you with a broad variety of free workout plans to choose from. Simply search for the type of workout plan you want or use the filter to refine your search by workout category, type, level and source. We offer GymAmerica designed plans and 100's of member created workouts, and of all of them can be individually customized to you.

In addition to our workout plans, access our other resources such as our calorie counter and food diary, calorie calculator, calories burned calculator and more! We feel that ‘seeing’ your progress is a great asset in your pursuit of fitness. Our tools are engineered to facilitate weight loss and to help you achieve results.

We are a fitness community here. Read feedback and suggestions from other members about workout plans, diets or weight loss tips. Being healthy takes focus and dedication and we have built a community committed to helping one another achieve lasting results.

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