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:
rocketf on June 07, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Women
Body Parts:
Abs, Thighs, Calves, Biceps, Shoulders

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Bridge (Plank)-230
-230
Leg Raises-1030
-1030
-1030
Thighs
Dumbbell Squat Thrusters-2060
-2060
Abs
Side Crunches-2030
-2030
-2030
Thighs
Speed Squats (Tabata Squats)-6060
-4060
Calves
Standing Calf Raise (no weight)-2060
-2060
Biceps
Standing Dumbbell Curls-2060
-2060
Standing Dumbbell Reverse Curls-2060
-2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
CrossFit Workout of the Day0.000 miles0-
Interval Cardio0.000 miles0-
Mile Repeat0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Bridge (Plank)--30
--30
Leg Raises-1030
-1030
-1030
Thighs
Dumbbell Squat Thrusters--60
--60
Calves
Seated Dumbbell Calf Raises7 lbs.3060
7 lbs.3060
Abs
Side Crunches-2030
-2030
-2030
Thighs
Speed Squats (Tabata Squats)-6060
-4060
Calves
Standing Calf Raise (no weight)-2060
-2060
Abs
Kneeling Vacuum--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
CrossFit Workout of the Day0.000 miles0-
High Knee Drills0.000 miles0-
Single Leg Butt Kicks0.000 miles0-
Interval Cardio0.000 miles0-

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