30 DAY WORKOUT

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:

Chicharron on October 28, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Thighs, Calves, Back, Chest, Shoulders, Triceps, Biceps, Abs

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	5 lbs.	15	30
	5 lbs.	15	30
	5 lbs.	15	30
	5 lbs.	15	30
Walking Lunges without Weight	-	40	30
	-	40	30
	-	40	30
	-	40	30
Bulgarian Split Squat without Weight	-	30	30
	-	30	30
	-	30	30
	-	30	30
Seated Machine Leg Press	60 lbs.	15	30
	60 lbs.	15	30
	60 lbs.	15	30
	60 lbs.	15	30
Lying Leg Curls	60 lbs.	15	60
	60 lbs.	15	60
	60 lbs.	15	60
	60 lbs.	15	60
Stiff-Legged Dumbbell Deadlifts	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
Calves
Standing Calf Raises	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill walk - 12% Incline	0 miles	30	-
	0 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Close-Grip Pulldowns	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Chest
Pushups	-	10	60
	-	10	60
	-	10	60
Shoulders
Lateral Dumbbell Raises	5 lbs.	12	60
	5 lbs.	12	60
	5 lbs.	12	60
	5 lbs.	12	60
Triceps
Triceps Cable Pushdowns	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Biceps
Cable Curls	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 0%	0 miles	2	-
Treadmill Run at 5.0, No Incline	0 miles	1	-
	0 miles	1	-
	0 miles	1	-
	0 miles	1	-
	0 miles	1	-
	0 miles	1	-
	0 miles	1	-
	0 miles	1	-
	0 miles	1	-
	0 miles	1	-
Walking treadmill 3-3.5 mph	0 miles	2	-
	0 miles	2	-
	0 miles	2	-
	0 miles	2	-
	0 miles	2	-
	0 miles	2	-
	0 miles	2	-
	0 miles	2	-
	0 miles	2	-
	0 miles	2	-
	0 miles	2	-

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