7 MILE WALK WITH START IT UP

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:

akidathrt on August 12, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	100	30
Reverse Crunches	-	22	30
Thighs
Forward Lunges	-	36	60
Chest
Pushups: Kneeling	-	20	60
Abs
Crunches	-	18	30
Crunch Twists	-	15	30
Thighs
Barbell Squats	-	30	60
	-	20	60
	-	38	60
	-	20	60
	-	20	60
	-	22	60
Prisoner Squats	-	12	60
Dumbbell Reverse Lunge	-	30	60
Abs
Side Crunches	-	16	30
Biceps
Standing Alternate Dumbbell Curls	3 lbs.	28	60
Shoulders
Lateral Dumbbell Raises	3 lbs.	32	60
	-	-	60
Dumbbell Shoulder Press, Staggered Stance	3 lbs.	36	60
	-	-	60
Back
Standing Dumbbell Rows	3 lbs.	12	60
	-	-	60
Triceps
One-Dumbbell Triceps Extensions	3 lbs.	28	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0.000 miles	30	-
Fitness Walk: 5 MPH	7.000 miles	98	-

Day 17

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunch Twists	-	-	30
Crunches	-	-	30
Thighs
Forward Lunges	-	-	60
Sissy Squats	-	-	60
Barbell Squats	-	-	60

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