1 WEEK BUTT KICK

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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Created By:

jennnibaby on January 09, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Thighs, Calves, Abs, Lower Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Squats	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Stiff-Legged Dumbbell Deadlifts	10 lbs.	20	60
	10 lbs.	20	60
	10 lbs.	20	60
Dumbbell Reverse Lunge	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Leg Extensions	-	10	60
	-	10	60
	-	10	60
Iso-Hold Squat	-	10	60
	-	10	60
Calves
One-Leg Dumbbell Calf Raises	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Abs
Mountain Climbers	-	20	30
	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Standing Abs Workout	0.000 miles	0	-
Slim & Sculpt Pilates-10 Min Workout	0.000 miles	0	-
Ab Transformer-Yoga	0.000 miles	0	-
Pilates Workout Routine-Belly	0.000 miles	0	-
Jumping Jacks	0.000 miles	0	-
	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bicycle Crunches	-	15	30
	-	15	30
	-	15	30
Machine Crunches	-	10	30
	-	10	30
	-	10	30
Dumbbell Side Bends	10 lbs.	20	30
	10 lbs.	20	30
	10 lbs.	20	30
Knee to Chest Crunches	-	15	30
	-	15	30
	-	15	30
Plank Knees In and Out	-	20	30
	-	20	30
	-	20	30
Closed Leg Toe Touches	-	15	30
	-	15	30
	-	15	30
Lower Back
Machine Low Back Extensions	-	20	60
	-	20	60
	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Sexy Leg Workout	0.000 miles	0	-
Pilates for sexy legs in 8 mins	0.000 miles	0	-
Pilates Workout Routine-Thighs	0.000 miles	0	-
Pilates Workout Routine-Butt	0.000 miles	0	-
Treadmill Walk: Incline 0%	0.000 miles	0	-
Treadmill Walk: Incline 3%	0.000 miles	0	-
Treadmill Walk: Incline 5%	0.000 miles	0	-
Treadmill Walk: Incline 7%	0.000 miles	0	-

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jennnibaby
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spunkynfit12
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