CRUISE COUNTDOWN

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:

aswar15 on November 21, 2011

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Workout Category:

Toning

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Thighs, Back, Chest, Biceps, Triceps, 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.)
Thighs
Dumbbell Lunges	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Dumbbell Squats	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Back
Wide-Grip Front Pulldowns	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Chest
Flat Bench Dumbbell Flyes	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Biceps
Standing Dumbbell Curls	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Triceps
Triceps Bench Dips	-	15	60
	-	15	60
	-	15	60
Abs
Bicycle Crunches	-	20	30
	-	20	30
	-	20	30
Crunches	-	30	30
	-	30	30
	-	30	30
Crunch Twists	-	16	30
	-	16	30
	-	16	30
Side-Ups	-	20	30
	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	15	-
Stairclimbing Machine	0 miles	15	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Dumbbell Squats	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Back
Wide-Grip Front Pulldowns	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Chest
Flat Bench Dumbbell Flyes	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Biceps
Standing Dumbbell Curls	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Triceps
Triceps Bench Dips	-	15	60
	-	15	60
	-	15	60
Abs
Bicycle Crunches	-	20	30
	-	20	30
	-	20	30
Crunches	-	30	30
	-	30	30
	-	30	30
Crunch Twists	-	16	30
	-	16	30
	-	16	30
Side-Ups	-	20	30
	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	15	-
Stairclimbing Machine	0 miles	15	-

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