DO IT

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:

Missyco99 on January 05, 2014

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Workout Category:

Cardio Training Only

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	15	30
Bench Knee Tucks	-	15	30
Chest
Bear Crawl	-	15	60
Thighs
Body Weight Power Squats	-	12	60
Back
Seated Cable Rows	25 lbs.	12	45
Triceps
Triceps Cable Pushdowns	15 lbs.	12	45
Chest
Machine Chest Press	40 lbs.	10	45
Thighs
Smith Machine Squats	45 lbs.	10	60
Back
Wide-Grip Front Pulldowns	35 lbs.	10	45
Biceps
Machine Preacher Curls	20 lbs.	10	45
Triceps
Triceps Bench Dips	-	10	45
Abs
Bridge (Plank)	-	3	45

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	1.500 miles	20	-
Zumba	0.000 miles	30	-
Yoga	0.000 miles	30	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0.000 miles	0	-

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