CINDY2

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:

ccm1717 on July 27, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Thighs, Biceps, Triceps, Shoulders

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	50	30
Side Crunches	-	20	30
Bicycle Crunches	-	20	30
Leg Raises	-	10	30
Windshield Wiper	-	10	30
Thighs
Squats: Body Weight	-	20	60
Forward Lunges	-	20	60
Abs
Machine Side Twists	70 lbs.	50	30
V Sit-Ups	-	10	30
Machine Crunches	10 lbs.	50	30
Thighs
Hip Adduction Machine	110 lbs.	50	60
Hip Abduction Machine	90 lbs.	50	60
Biceps
Standing Alternate Dumbbell Curls	3 lbs.	10	60
Triceps
One-Dumbbell Triceps Extensions	3 lbs.	10	60
Dumbbell Triceps Press	3 lbs.	10	60
Pushups: Close Grip	-	20	60
Shoulders
Lateral Dumbbell Raises	3 lbs.	10	60
Front Dumbbell Raises	3 lbs.	10	60
Standing Dumbbell Press	3 lbs.	10	60
Rear Dumbbell Raises	3 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.800 miles	10	-
Brisk Walk	1.030 miles	20	-
Incline Walk	2.040 miles	30	-
Stairclimbing Machine	0.000 miles	0	-
Pilates	0.000 miles	15	-

Day 7

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	50	30
Side Crunches	-	20	30
Bicycle Crunches	-	20	30
Leg Raises	-	10	30
Windshield Wiper	-	10	30
Thighs
Squats: Body Weight	-	10	60
Forward Lunges	-	20	60
Abs
Machine Side Twists	50 lbs.	50	30
V Sit-Ups	-	10	30
Machine Crunches	50 lbs.	25	30
Thighs
Hip Adduction Machine	70 lbs.	50	60
Hip Abduction Machine	90 lbs.	50	60
Biceps
Standing Alternate Dumbbell Curls	3 lbs.	10	60
Triceps
One-Dumbbell Triceps Extensions	3 lbs.	10	60
Dumbbell Triceps Press	3 lbs.	10	60
Pushups: Close Grip	-	20	60
Shoulders
Lateral Dumbbell Raises	3 lbs.	10	60
Front Dumbbell Raises	3 lbs.	10	60
Standing Dumbbell Press	3 lbs.	10	60
Rear Dumbbell Raises	3 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	1.000 miles	0	-
Brisk Walk	2.000 miles	0	-
Incline Walk	2.000 miles	0	-
Stairclimbing Machine	0.000 miles	0	-
Pilates	0.000 miles	0	-

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