CHELSEA.

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:

Reece_swim on June 20, 2013

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Comments:

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Thighs, Triceps, Abs

Workout Length:

4 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Butt Lift (Bridge)	-	12	60
	-	12	60
	-	12	60
Dumbbell Lunges	-	12	60
	-	12	60
	-	12	60
Triceps
One-Arm Dumbbell Kickbacks	-	12	60
	-	12	60
	-	12	60
Abs
Crunches	-	25	30
Flutter Kicks	-	30	30
Bridge (Plank)	-	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Rowing Machine	1 miles	0	-
Upright Stationary Bike	0 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Squats: Body Weight	-	12	60
	-	12	60
	-	12	60
Goblet Squat	-	8	60
	-	8	60
Abs
Sit-Ups	-	20	30
	-	20	30
Bridge (Plank)	-	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	20	-

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