GET RITE

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:

thurmond89 on May 27, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Chest, Thighs, Back, Triceps, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	30	30
Side Crunches	-	40	30
Bicycle Crunches	-	20	30
Chest
Barbell Bench Press	50 lbs.	25	60
Thighs
Lying Leg Curls	50 lbs.	20	60
Abs
Reverse Crunches	-	15	30
Chest
Pushups	-	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	1.000 miles	15	-
Outdoor Running	3.500 miles	65	-

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Dumbbell Pullovers	-	-	60
Chest
Flat Bench Dumbbell Flyes	-	-	60
Triceps
Triceps Bench Dips	-	-	60
Abs
Crunches	-	-	30
Bridge (Plank)	-	-	30
Forearms
Weight Roll-Ups	-	-	60
Thighs
Squats with Swiss Ball	-	-	60
Hip Abduction Machine	-	-	60

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

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