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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Rating:
 Unrated
Created By:
clemons on July 13, 2009
Users:
Comments:
Workout Category:
Circuit Training
Experience Level:
Advanced
Target Gender:
Women
Body Parts:
Abs, Chest, Thighs, Back, Biceps, Triceps, Lower Back, Shoulders, Calves, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Incline Sit-Ups-2030
Bench Knee Tucks-2530
Chest
Hindu Pushup-1045
Thighs
Box Squat10 lbs.1560
Back
Bent-Over Barbell Rows30 lbs.1545
Biceps
Single-Arm Preacher Hammer Curl8 lbs.1045
Triceps
One-Arm Dumbbell Kickbacks8 lbs.1545
Abs
Bridge (Plank)-145
Lower Back
Back Extensions-2045
Chest
Medicine Ball: Standing Chest Pass-1045
Thighs
Dumbbell Lunges15 lbs.1060
Back
Reverse Fly10 lbs.2045
Biceps
Incline Dumbbell Curls10 lbs.1245
Triceps
Bent-Over Triceps Cable Extension15 lbs.1545
Abs
Bridge (Plank)-145
Reverse Crunches-2530
Shoulders
Seated Dumbbell Press15 lbs.1545
Thighs
Squats: Body Weight-1545
Partial Dumbbell Squats25 lbs.2045
Calves
Donkey Calf Raises20 lbs.1545
Lower Back
Back Extension: Plank Hold with Lift-1545
Biceps
Biceps Curl with Tubing-1545
Triceps
Triceps Bench Dips-1545
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Hill Repeats0.000 miles30-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Cardio Warm Up0.000 miles10-
Cone Drill0.000 miles1-
0.000 miles1-
Hill Repeats0.000 miles1-
Hurdle Step Overs0.000 miles1-
Medicine Ball Chest Pass0.000 miles1-
Left-Leg Hops0.000 miles1-
Right-Leg Hops0.000 miles1-
Standing Throw, Open Feet0.000 miles5-
Straight Leg Over The Side0.000 miles1-
Straight Leg Bound0.000 miles1-
Cool Down0.000 miles10-

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