COMMITTED2WIN PLAN

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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Committed2Win on September 15, 2014

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Abs, Back, Biceps, Triceps, Thighs, Chest

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Ball Crunches	-	15	30
	-	15	30
	-	15	30
V Sit-Ups	-	15	30
	-	15	30
	-	15	30
Mountain Climbers	-	15	30
	-	15	30
	-	15	30
Medicine Ball Rotations	-	30	30
	-	30	30
	-	30	30
Back
Lat Pulldown with Neutral Grip	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Pull Up with Neutral Grip	-	15	60
	-	15	60
	-	15	60
Biceps
Standing Barbell Curls	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Triceps
Triceps Cable Pushdowns	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Thighs
Leg Extensions	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Dumbbell Lunges	12 lbs.	15	60
	12 lbs.	15	60
	12 lbs.	15	60
Dumbbell Squats	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
Chest
Incline Dumbbell Press	12 lbs.	15	60
	12 lbs.	15	60
	12 lbs.	15	60
Dumbbell Bench Press	12 lbs.	15	60
	12 lbs.	15	60
	12 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Run: Incline 1%	0 miles	20	-
Boxing	0 miles	20	-
Outdoor Running	2 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Ball Crunches	-	15	30
	-	15	30
	-	15	30
V Sit-Ups	-	15	30
	-	15	30
	-	15	30
Mountain Climbers	-	15	30
	-	15	30
	-	15	30
Medicine Ball Rotations	-	30	30
	-	30	30
	-	30	30
Back
Lat Pulldown with Neutral Grip	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Pull Up with Neutral Grip	-	15	60
	-	15	60
	-	15	60
Biceps
Standing Barbell Curls	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Triceps
Triceps Cable Pushdowns	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Thighs
Leg Extensions	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Dumbbell Lunges	12 lbs.	15	60
	12 lbs.	15	60
	12 lbs.	15	60
Dumbbell Squats	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
Chest
Incline Dumbbell Press	12 lbs.	15	60
	12 lbs.	15	60
	12 lbs.	15	60
Dumbbell Bench Press	12 lbs.	15	60
	12 lbs.	15	60
	12 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Run: Incline 1%	0 miles	20	-
Boxing	0 miles	20	-
Outdoor Running	2 miles	30	-

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