DAY ONE

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:

J421d on May 26, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Chest, Thighs, Back, Biceps, Triceps, Abs, Shoulders

Description

Overall toning and cardio

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Flyes	20 lbs.	15	60
	25 lbs.	12	60
Thighs
Jump Squats: Body Weight	-	-	90
	-	-	90
Barbell Lunges	-	-	60
	-	-	60
Leg Extensions	-	-	60
	-	-	60
Back
Back Row with Tubing	-	-	60
	-	-	60
Biceps
Standing Alternate Dumbbell Curls	-	-	60
	-	-	60
Triceps
Bent-Over Triceps Cable Extension	-	-	60
	-	-	60
Abs
Crunches	-	-	30
	-	-	30
Bicycle Crunches	-	-	30
	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0.000 miles	30	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	45	-

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