BEGINNER

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:

alomangino on March 10, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Abs, Back, Biceps, Calves, Chest, Forearms, Shoulders, Thighs, Trapezius, Triceps, Lower Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15
Back
Standing Dumbbell Rows: Alternating	10 lbs.	25	60
Biceps
Standing Alternate Dumbbell Curls	10 lbs.	20	60
Calves
Standing Calf Raises	-	-	60
Chest
Pushups: Kneeling	-	-	60
Forearms
Dumbbell Wrist Curls	10 lbs.	-	60
Shoulders
Seated Dumbbell Press	10 lbs.	-	60
Thighs
Partial Dumbbell Squats	10 lbs.	-	60
Trapezius
Dumbbell Shrugs	10 lbs.	-	60
Triceps
One-Dumbbell Triceps Extensions	10 lbs.	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
Partial Dumbbell Squats	30 lbs.	14	90
	30 lbs.	14	90
	30 lbs.	14	90
Dumbbell Squats	30 lbs.	13	90
	30 lbs.	13	90
Calves
Seated Barbell Calf Raises	55 lbs.	10	60
	55 lbs.	10	60
Lower Back
Back Extension: Ground	-	10	60
	-	10	60
Abs
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	90	-

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