BODY SCULTPING

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:

Kbrigie on December 27, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Women

Body Parts:

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

Workout Length:

2 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	45	-
	0 miles	45	-
Brisk Walk	0 miles	15	-
	0 miles	15	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	8 lbs.	30	60
	8 lbs.	30	60
Dumbbell Squats	10 lbs.	18	60
	10 lbs.	18	60
Chest
Flat Bench Dumbbell Flyes	10 lbs.	30	60
	10 lbs.	30	60
Shoulders
Seated Dumbbell Press	8 lbs.	30	60
	8 lbs.	30	60
Biceps
Standing Alternate Dumbbell Curls	8 lbs.	30	60
	8 lbs.	30	60
Triceps
Triceps Bench Dips	-	10	60
	-	10	60
Back
One-Arm Dumbbell Bent-Over Rows	10 lbs.	20	60
	10 lbs.	20	60
Lower Back
Back Extension: Ground	-	max	60
	-	max	60
Calves
One-Leg Dumbbell Calf Raises	10 lbs.	30	60
	10 lbs.	30	60
Abs
Crunches	-	30	30
	-	30	30
Reverse Crunches	-	30	30
	-	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0 miles	5	-
	0 miles	5	-

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