This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
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Rating:
 Unrated
Created By:
sgriebel on September 30, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Thighs, Chest, Shoulders, Biceps, Triceps, Back, Lower Back, Calves, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges12 lbs.1260
12 lbs.1060
12 lbs.860
Dumbbell Squats15 lbs.1260
15 lbs.1060
15 lbs.860
Chest
Flat Bench Dumbbell Flyes12 lbs.1260
12 lbs.1060
12 lbs.860
Shoulders
Seated Dumbbell Press10 lbs.1260
10 lbs.1060
10 lbs.860
Biceps
Standing Alternate Dumbbell Curls10 lbs.1260
10 lbs.1060
10 lbs.860
Triceps
Triceps Bench Dips-560
-560
Back
One-Arm Dumbbell Bent-Over Rows15 lbs.1060
15 lbs.1060
Lower Back
Back Extension: Ground-max60
Calves
One-Leg Dumbbell Calf Raises15 lbs.1260
15 lbs.1060
15 lbs.860
Abs
Crunches-1530
-1530
Reverse Crunches-1530
-1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles45-

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