This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
sherrylr56 on February 03, 2011
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Shoulders, Lower Back, Thighs, Forearms, Calves, Biceps, Trapezius, Triceps
Workout Length:
7 days
Workout Days:
Monday, Wednesday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press--60
Lower Back
Swiss-Ball Reverse Hyperextension--60
Thighs
Squats: Body Weight--60
Forearms
Weight Roll-Ups--60
Back
Supine Hip Extension on Swiss Ball--60
Shoulders
Shoulder Press Pushup--60
Calves
Standing Calf Raise (no weight)--60
Biceps
Seated Hammer Curls--60
Trapezius
Medicine Ball Lunge--60
Triceps
Rope Extensions--60
Pushups: Close Grip--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Walking (steps/day)0 miles0-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press--60
Lower Back
Swiss-Ball Reverse Hyperextension--60
Thighs
Squats: Body Weight--60
Forearms
Weight Roll-Ups--60
Back
Supine Hip Extension on Swiss Ball--60
Shoulders
Shoulder Press Pushup--60
Calves
Standing Calf Raise (no weight)--60
Biceps
Seated Hammer Curls--60
Trapezius
Medicine Ball Lunge--60
Triceps
Rope Extensions--60
Pushups: Close Grip--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Walking (steps/day)0 miles0-

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