BASIC CARDIO AND STRENGTH FOR MOM

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:
cherylmoy on March 05, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Abs, Thighs, Biceps, Calves, Back, Chest
Description
Gym workout with tracking for things mom's do such as cleaning and play

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-1530
-1530
Reverse Crunches-1530
-1530
Thighs
Dumbbell Lunges10 lbs.1260
10 lbs.1060
10 lbs.860
Dumbbell Squats10 lbs.1260
10 lbs.1060
10 lbs.860
Biceps
Standing Alternate Dumbbell Curls8 lbs.1260
8 lbs.1060
8 lbs.860
Calves
One-Leg Dumbbell Calf Raises10 lbs.1260
10 lbs.1260
10 lbs.1260
Back
Machine Seated Rows20 lbs.1260
20 lbs.1060
20 lbs.860
Wide-Grip Behind-The-Neck Pulldowns20 lbs.1260
20 lbs.1060
20 lbs.860
Chest
Machine Incline Chest Press20 lbs.1260
20 lbs.1060
20 lbs.860
Flat Bench Dumbbell Flyes10 lbs.1260
10 lbs.1060
10 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Household Tasks0.000 miles60-
Outdoor Running0.000 miles5-
Elliptical Trainer0.000 miles30-
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-1530
-1530
Reverse Crunches-1530
-1530
Thighs
Dumbbell Lunges10 lbs.1260
10 lbs.1060
10 lbs.860
Dumbbell Squats10 lbs.1260
10 lbs.1060
10 lbs.860
Biceps
Standing Alternate Dumbbell Curls8 lbs.1260
8 lbs.1060
8 lbs.860
Calves
One-Leg Dumbbell Calf Raises10 lbs.1260
10 lbs.1260
10 lbs.1260
Back
Machine Seated Rows20 lbs.1260
20 lbs.1060
20 lbs.860
Wide-Grip Behind-The-Neck Pulldowns20 lbs.1260
20 lbs.1060
20 lbs.860
Chest
Machine Incline Chest Press20 lbs.1260
20 lbs.1060
20 lbs.860
Flat Bench Dumbbell Flyes10 lbs.1260
10 lbs.1060
10 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Household Tasks0.000 miles60-
Outdoor Running0.000 miles5-
Elliptical Trainer0.000 miles30-

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