GET FIT WORKOUT

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:

cprinke on April 19, 2016

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Biceps Curl with Tubing	-	12	0
	-	12	0
	-	12	0
Standing Hammer Curls	12 lbs.	12	0
	12 lbs.	12	0
	12 lbs.	12	0
Seated Cable Curls: Alternating	20 lbs.	12	0
	20 lbs.	12	0
	20 lbs.	12	0
Triceps
One-Arm Dumbbell Kickbacks	12 lbs.	12	0
	12 lbs.	12	0
	12 lbs.	12	0
Triceps Bench Dips	-	12	0
	-	12	0
	-	12	0
Rope Extensions	20 lbs.	12	0
	20 lbs.	12	0
	20 lbs.	12	0
Seated Overhead Cable Extensions	20 lbs.	12	0
	20 lbs.	12	0
	20 lbs.	12	0
Abs
Dumbbell Side Bends	20 lbs.	12	0
	20 lbs.	12	0
	20 lbs.	12	0
Lying Leg Drops	-	5	0
	-	5	0
	-	5	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Rowing Machine	1 miles	10	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Forward Lunges	-	12	0
	-	12	0
	-	12	0
Calves
Standing Calf Raises	20 lbs.	12	0
	20 lbs.	12	0
	20 lbs.	12	0
Thighs
Glute Machine Press	30 lbs.	12	0
	30 lbs.	12	0
	30 lbs.	12	0
Squats with Swiss Ball	-	12	0
	-	12	0
	-	12	0
Leg Extensions	30 lbs.	12	0
	30 lbs.	12	0
	30 lbs.	12	0
Wall Sits	-	max	0
	-	max	0
	-	max	0
Abs
Russian Twist	-	12	0
	-	12	0
	-	12	0
Sit-Ups	-	12	0
	-	12	0
	-	12	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
stair climber machine	0 miles	10	0

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