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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Created By:

cherylmoy on March 05, 2010

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	15	30
	-	15	30
Reverse Crunches	-	15	30
	-	15	30
Thighs
Dumbbell Lunges	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Dumbbell Squats	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Biceps
Standing Alternate Dumbbell Curls	8 lbs.	12	60
	8 lbs.	10	60
	8 lbs.	8	60
Calves
One-Leg Dumbbell Calf Raises	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Back
Machine Seated Rows	20 lbs.	12	60
	20 lbs.	10	60
	20 lbs.	8	60
Wide-Grip Behind-The-Neck Pulldowns	20 lbs.	12	60
	20 lbs.	10	60
	20 lbs.	8	60
Chest
Machine Incline Chest Press	20 lbs.	12	60
	20 lbs.	10	60
	20 lbs.	8	60
Flat Bench Dumbbell Flyes	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Household Tasks	0.000 miles	60	-
Outdoor Running	0.000 miles	5	-
Elliptical Trainer	0.000 miles	30	-

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	15	30
	-	15	30
Reverse Crunches	-	15	30
	-	15	30
Thighs
Dumbbell Lunges	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Dumbbell Squats	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Biceps
Standing Alternate Dumbbell Curls	8 lbs.	12	60
	8 lbs.	10	60
	8 lbs.	8	60
Calves
One-Leg Dumbbell Calf Raises	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Back
Machine Seated Rows	20 lbs.	12	60
	20 lbs.	10	60
	20 lbs.	8	60
Wide-Grip Behind-The-Neck Pulldowns	20 lbs.	12	60
	20 lbs.	10	60
	20 lbs.	8	60
Chest
Machine Incline Chest Press	20 lbs.	12	60
	20 lbs.	10	60
	20 lbs.	8	60
Flat Bench Dumbbell Flyes	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Household Tasks	0.000 miles	60	-
Outdoor Running	0.000 miles	5	-
Elliptical Trainer	0.000 miles	30	-

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