CARDIO & WEIGHT PLAN

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
KathyG on September 23, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Thighs, Chest, Abs, Biceps, Triceps, Shoulders, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Squats: Body Weight--60
--60
--60
Chest
Burpees--60
--60
--60
Abs
Crunch Twists--30
--30
--30
Crunches--30
--30
--30
Chest
Dumbbell Bench Press--60
--60
--60
Biceps
Dumbbell Bicep Curls: Single-Leg--60
--60
--60
Chest
Dumbbell Flyes--60
--60
--60
Thighs
Dumbbell Lunges--60
--60
--60
Abs
Dumbbell Side Bends--30
--30
--30
Thighs
Dumbbell Squats--60
--60
--60
Hip Abduction Machine--60
--60
--60
Abs
Leg Raises--30
--30
--30
Triceps
One-Dumbbell Triceps Extensions--60
--60
--60
Chest
Pushups--60
--60
--60
Shoulders
Seated Dumbbell Press--60
--60
--60
Calves
Standing Calf Raise (no weight)--60
--60
--60
Biceps
Standing Dumbbell Curls--60
--60
--60
Thighs
Standing Leg Curls--60
--60
--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Jumping Jacks0.000 miles0-
Outdoor Running0.000 miles30-
0.000 miles30-
0.000 miles30-
0.000 miles30-
0.000 miles30-
Yoga0.000 miles60-

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