CCPD DESK #2

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:

MORGAN0711 on November 12, 2013

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Workout Category:

Toning

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Biceps, Thighs, Chest, Abs

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Seated Hammer Curls	5 lbs.	15	60
	5 lbs.	15	60
	5 lbs.	15	60
Thighs
Dumbbell Lunges	5 lbs.	15	60
	5 lbs.	15	60
	5 lbs.	15	60
Chest
Elevated Stability Ball Push-Up - Alternate	-	10	60
	-	10	60
	-	10	60
Thighs
Dumbbell Squats	5 lbs.	15	60
	5 lbs.	15	60
	5 lbs.	15	60
Dumbbell Clean and Press	5 lbs.	15	60
	5 lbs.	15	60
	5 lbs.	15	60
Abs
Leg Lifts	-	15	30
	-	15	30
	-	15	30
Figure 8	-	15	30
	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Best Way to Exercise: Tight Glute Ab Lifts	0 miles	1	-
	0 miles	1	-
Standing at desk	0 miles	60	-
	0 miles	60	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Seated Hammer Curls	5 lbs.	15	60
	5 lbs.	15	60
	5 lbs.	15	60
Thighs
Dumbbell Lunges	5 lbs.	15	60
	5 lbs.	15	60
	5 lbs.	15	60
Chest
Elevated Stability Ball Push-Up - Alternate	-	10	60
	-	10	60
	-	10	60
Thighs
Dumbbell Squats	5 lbs.	15	60
	5 lbs.	15	60
	5 lbs.	15	60
Dumbbell Clean and Press	5 lbs.	15	60
	5 lbs.	15	60
	5 lbs.	15	60
Abs
Leg Lifts	-	15	30
	-	15	30
	-	15	30
Figure 8	-	15	30
	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Best Way to Exercise: Tight Glute Ab Lifts	0 miles	1	-
	0 miles	1	-
Standing at desk	0 miles	60	-
	0 miles	60	-

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