ABS AND LOWER BACK

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:

sldietz on July 27, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Lower Back, Abs, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Machine Low Back Extensions	70 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15
Ball Crunches	-	20	30
	-	20	30
	-	20	30
Cable Crunches	-	20	30
	-	20	30
Machine Crunches	-	20	30
	-	20	30
	-	20	30
Machine Side Twists	-	20	30
	-	20	30
	-	20	30
Roman Chair Oblique Twists	-	20	30
	-	20	30
Lower Back
Back Extensions	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Machine Shoulder Press	60 lbs.	8	60
	60 lbs.	8	60
	60 lbs.	8	60
Lateral Dumbbell Raises	5 lbs.	20	60
	5 lbs.	20	60
	5 lbs.	20	60
Trapezius
Barbell Upright Rows	35 lbs.	8	60
	35 lbs.	8	60
Dumbbell Shrugs	25 lbs.	11	60
	25 lbs.	11	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cross-Country Skiing Machine	0.000 miles	15	-

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