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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Rating:
 Unrated
Created By:
stkehler on March 18, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Thighs, Calves, Lower Back, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Hack Squats120 lbs.1090
120 lbs.1090
120 lbs.1090
120 lbs.1090
Barbell Lunges35 lbs.1090
35 lbs.1090
35 lbs.1090
35 lbs.1090
Stiff-Legged Deadlifts25 lbs.1290
25 lbs.1290
25 lbs.1290
Leg Extensions40 lbs.1490
40 lbs.1490
Calves
Standing Calf Raises140 lbs.1060
140 lbs.1060
Seated Calf Raises40 lbs.1260
40 lbs.1260
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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