1ST WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
MZuliani on April 12, 2013
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Thighs, Biceps, Triceps, Back, Abs, Shoulders

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Alternating Chest Press on Swiss Ball15 lbs.1210
-max10
Thighs
Wall Sits-max10
-max10
Biceps
Standing Alternate Dumbbell Curls10 lbs.1510
-max10
Thighs
Dumbbell Step Ups-max10
-max10
-max10
Triceps
Triceps Bench Dips-1510
-max10
Back
One-Arm Dumbbell Bent-Over Rows15 lbs.1210
-max10
Abs
Crunches-2560
--60
Medicine-Ball Russian Twist-1530
-1530
Swiss Ball Leg Lifts-1230
--30
Belly Blaster--30
--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
1 1/2 mile walk0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Alternating Chest Press on Swiss Ball--60
Abs
Weighted Crunch--30
Thighs
Wall Sits--60
Biceps
Standing Alternate Dumbbell Curls--60
Abs
Medicine-Ball Russian Twist--30
Thighs
Step-Ups--60
Triceps
Triceps Bench Dips--60
Thighs
Swiss Ball One-Leg Curls--60
Back
One-Arm Dumbbell Bent-Over Rows--60
Abs
Belly Blaster--30
Shoulders
Standing Dumbbell Press--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
1 hr-3 mile brisk walk0.000 miles0-

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