FULL BODY

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:

kkilpat on January 18, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Tuesday, Wednesday, Thursday, Saturday

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	30	30
Sit-Ups	-	30	30
Bridge (Plank)	-	30	30
Back
Pull Ups: Jumping	-	10	60
	-	10	60
	-	10	60
Calves
Standing Calf Raises	-	15	60
	-	15	60
Lower Back
Good Mornings	-	15	60
	-	15	60
Shoulders
Seated Dumbbell Press	-	15	60
	-	15	60
Lateral Dumbbell Raises	-	15	60
	-	15	60
Thighs
Dumbbell Squats	-	15	60
	-	15	60
Dumbbell Lunges	-	30	60
	-	30	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	0 miles	30	-
Recumbent Stationary Bike	0 miles	30	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	30	30
Sit-Ups	-	30	30
Bridge (Plank)	-	30	30
Triceps
Lying Triceps Extensions	-	15	60
	-	15	60
Triceps Bench Dips	-	15	60
	-	15	60
Chest
Pushups: Kneeling	-	20	60
	-	20	60
Burpees	-	15	60
	-	15	60
Biceps
Seated Hammer Curls	-	15	60
	-	15	60
Concentration Curls	-	15	60
	-	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	0 miles	30	-
Recumbent Stationary Bike	0 miles	30	-

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