BEGINNING WORKOUT

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:

kdesiree77 on May 22, 2014

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Biceps, Abs, Triceps, Thighs, Back, Chest, Trapezius, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	5 lbs.	10	60
Seated Hammer Curls	5 lbs.	10	60
Abs
Crunches	-	50	30
Dumbbell Side Bends	5 lbs.	10	30
Triceps
One-Arm Dumbbell Kickbacks	5 lbs.	10	60
Thighs
Lying Leg Curls	-	10	60
Leg Extensions	-	10	60
Back
One-Arm Dumbbell Bent-Over Rows	5 lbs.	10	60
Chest
Dumbbell Flyes	5 lbs.	10	60
Trapezius
Four Way Neck Machine	-	5	60
Calves
Calf Stretch	-	-	60
Thighs
Quadriceps Stretch	-	-	60
Triceps
Triceps Stretch	-	-	60
Biceps
Biceps Stretch	-	-	60
Chest
Chest Stretch	-	-	60
Thighs
Hip Flexor Stretch	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Fitness Walk: 3 MPH	0.000 miles	0	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Fitness Walk: 3 MPH	0.000 miles	0	-

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