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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

ZeroEight on February 21, 2013

Users:

1 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Thursday, Friday

Tags:

transformation, strength, cardio, fitness, Women, weight loss, full body, exercise

Description

This is a full-body workout program with cardio with a focus on the abdominals. My goal is to lose weight, flatten my stomach, and tone my muscles.

I work the upper body and lower body 4 days a week on alternate days. However you can work the entire body on the same day if you wish. Cardio and abs are done at every work out.

OPTION 1

Monday - Upper Body, Abs, & Cardio

Tuesday - Lower Body, Abs, & Cardio

Thursday - Upper Body, Abs & Cardio

Friday - Lower Body, Abs, & Cardio

OPTION 1

Monday - Full-body & Cardio

Wednesday - Full-body & Cardio

Friday - Full-body & Cardio

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Side Twists	-	12	30
	-	12	30
	-	12	30
	-	8	30
	-	8	30
	-	8	30
Machine Crunches	-	12	30
	-	12	30
	-	12	30
	-	8	30
	-	8	30
	-	8	30
Back
Bent-Over Barbell Rows	-	12	60
	-	12	60
	-	12	60
	-	8	60
	-	8	60
	-	8	60
Thighs
Barbell Squats	-	12	60
	-	12	60
	-	12	60
	-	8	60
	-	8	60
	-	8	60
Calves
Standing Barbell Calf Raises	-	12	60
	-	12	60
	-	12	60
	-	8	60
	-	8	60
	-	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 5%	0 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Side Twists	-	12	30
	-	12	30
	-	12	30
	-	8	30
	-	8	30
	-	8	30
Machine Crunches	-	12	30
	-	12	30
	-	12	30
	-	8	30
	-	8	30
	-	8	30
Chest
Incline Barbell Press	-	12	60
	-	12	60
	-	12	60
	-	8	60
	-	8	60
	-	8	60
Triceps
Lying Triceps Extensions	-	12	60
	-	12	60
	-	12	60
	-	8	60
	-	8	60
	-	8	60
Biceps
Standing Barbell Curls	-	12	60
	-	12	60
	-	12	60
	-	8	60
	-	8	60
	-	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 5%	0 miles	30	-

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Workout Routine Sample

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