GO, GO, GO!

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:

wulfeyes05 on January 16, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Abs, Back, Chest, Calves, Thighs

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
Mountain Climbers	-	20	30
	-	20	30
	-	20	30
Back
Dumbbell Row	5 lbs.	30	60
	5 lbs.	30	60
Standing Dumbbell Rows: Alternating	5 lbs.	30	60
	5 lbs.	30	60
Dumbbell Plank Row	5 lbs.	10	60
	5 lbs.	10	60
Abs
Reverse Crunches	-	20	30
	-	20	30
Bicycle Crunches	-	20	30
	-	20	30
Crunch Twists	-	20	30
	-	20	30
Knee to Chest Crunches	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Yoga	0 miles	30	-
Jumping Jacks	0 miles	2	-
Cardio Kickboxing	0 miles	30	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	10	60
	-	10	60
	-	10	60
Calves
Standing Calf Raises	10 lbs.	20	60
	10 lbs.	20	60
Thighs
Dumbbell Lunges	10 lbs.	10	60
Dumbbell Squats	10 lbs.	10	60
Stiff-Legged Dumbbell Deadlifts	10 lbs.	10	60
Jumping Jacks: Basic	-	30	60
	-	30	60
Butt Kick Jumps	-	30	60
	-	30	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Yoga	0 miles	20	-

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