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:
hkirchoff on March 15, 2009
Users:
Comments:
Workout Category:
Toning
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Thighs, Chest, Shoulders, Biceps, Triceps, Back, Lower Back, Calves, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Hip Abduction Machine--60
--60
--60
Hip Adduction Machine--60
--60
--60
Chest
Machine Chest Press--60
--60
--60
Shoulders
Machine Shoulder Press--60
--60
--60
Biceps
Machine Preacher Curls--60
--60
--60
Triceps
Machine Triceps Extensions--60
--60
Back
Machine Pullovers--60
--60
Lower Back
Machine Low Back Extensions--60
Calves
Seated Calf Raises--60
--60
--60
Abs
Hanging Knee Tucks--30
--30
Crunch Twists--30
--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Easy Run0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Hip Abduction Machine50 lbs.1260
50 lbs.1060
50 lbs.860
Hip Adduction Machine50 lbs.1260
50 lbs.1060
50 lbs.860
Chest
Machine Chest Press20 lbs.1260
20 lbs.1060
20 lbs.860
Shoulders
Machine Shoulder Press20 lbs.1260
20 lbs.1060
20 lbs.860
Biceps
Machine Preacher Curls20 lbs.1260
20 lbs.1060
20 lbs.860
Triceps
Machine Triceps Extensions20 lbs.760
20 lbs.760
Back
Machine Pullovers40 lbs.1260
40 lbs.1060
Lower Back
Machine Low Back Extensions70 lbs.1560
Calves
Seated Calf Raises60 lbs.1260
60 lbs.1060
60 lbs.860
Abs
Hanging Knee Tucks-1530
-1530
Crunch Twists-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Easy Run0.000 miles10-

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