BASIC

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:

hkirchoff on March 15, 2009

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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 Exercises	Exercise 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 Run	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hip Abduction Machine	50 lbs.	12	60
	50 lbs.	10	60
	50 lbs.	8	60
Hip Adduction Machine	50 lbs.	12	60
	50 lbs.	10	60
	50 lbs.	8	60
Chest
Machine Chest Press	20 lbs.	12	60
	20 lbs.	10	60
	20 lbs.	8	60
Shoulders
Machine Shoulder Press	20 lbs.	12	60
	20 lbs.	10	60
	20 lbs.	8	60
Biceps
Machine Preacher Curls	20 lbs.	12	60
	20 lbs.	10	60
	20 lbs.	8	60
Triceps
Machine Triceps Extensions	20 lbs.	7	60
	20 lbs.	7	60
Back
Machine Pullovers	40 lbs.	12	60
	40 lbs.	10	60
Lower Back
Machine Low Back Extensions	70 lbs.	15	60
Calves
Seated Calf Raises	60 lbs.	12	60
	60 lbs.	10	60
	60 lbs.	8	60
Abs
Hanging Knee Tucks	-	15	30
	-	15	30
Crunch Twists	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Easy Run	0.000 miles	10	-

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