FEB2011-MARCH2011

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:

Ninacruz on February 23, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Back, Thighs, Calves, Abs, Lower Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Machine Seated Rows	-	-	60
Close-Grip Pulldowns	-	-	60
Thighs
Leg Extensions	20 lbs.	-	60
Barbell Squats	20 lbs.	-	60
Hip Abduction Machine	20 lbs.	-	60
Dumbbell Lunges	20 lbs.	-	60
Seated Machine Leg Press	20 lbs.	-	60
Glute Machine Press	20 lbs.	-	60
Calves
Seated Calf Raises	-	-	60
Abs
Crunches	-	-	30
Side Crunches	-	-	30
Bench Knee Tucks	-	-	30
Lower Back
Plate Good Morning	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-
Elliptical Trainer	0.000 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Machine Seated Rows	-	-	60
Close-Grip Pulldowns	-	-	60
Thighs
Leg Extensions	20 lbs.	-	60
Barbell Squats	20 lbs.	-	60
Hip Abduction Machine	20 lbs.	-	60
Dumbbell Lunges	20 lbs.	-	60
Seated Machine Leg Press	20 lbs.	-	60
Glute Machine Press	20 lbs.	-	60
Calves
Seated Calf Raises	-	-	60
Abs
Crunches	-	-	30
Side Crunches	-	-	30
Bench Knee Tucks	-	-	30
Lower Back
Plate Good Morning	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-
Elliptical Trainer	0.000 miles	0	-

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