BURN!

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:

jbauman4 on May 22, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Incline Chest Press	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Pec Deck Flyes	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Machine Chest Press	50 lbs.	10	60
	50 lbs.	10	60
Triceps
Machine Triceps Extensions	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
One-Arm Dumbbell Kickbacks	5 lbs.	14	60
	5 lbs.	14	60
	5 lbs.	14	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	130 lbs.	10	90
	130 lbs.	10	90
	130 lbs.	10	90
	130 lbs.	10	90
Standing Leg Curls	15 lbs.	10	90
	15 lbs.	10	90
	15 lbs.	10	90
Lying Leg Curls	25 lbs.	13	90
	25 lbs.	13	90
Leg Extensions	30 lbs.	15	90
	30 lbs.	15	90
Calves
Standing Calf Raises	110 lbs.	10	60
	110 lbs.	10	60
	110 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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

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