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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Rating:
 Unrated
Created By:
Smiles1 on December 11, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press35 lbs.860
35 lbs.860
35 lbs.860
Flat Bench Dumbbell Flyes20 lbs.1560
20 lbs.1560
20 lbs.1560
Triceps
One-Arm Dumbbell Extensions12 lbs.860
12 lbs.860
One-Arm Dumbbell Kickbacks10 lbs.1260
10 lbs.1260
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges25 lbs.1090
25 lbs.1090
25 lbs.1090
25 lbs.1090
Partial Dumbbell Squats20 lbs.1290
20 lbs.1290
20 lbs.1290
Dumbbell Squats15 lbs.1890
15 lbs.1890
15 lbs.1890
Calves
Seated Barbell Calf Raises45 lbs.1060
45 lbs.1060
Lower Back
Back Extension: Ground-1060
-1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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