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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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Rating:
 Rating: 5.0/5.0
Created By:
TimeToFly on January 10, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Thighs, Chest, Shoulders, Calves, Biceps, Triceps, Abs
Tags:
Easy, at home.
Description
An easy weight training workout you can do at home with just hand weights and a stability ball. Use a stair with a handrail for the calf raises. Follow up with an additional 30 minutes of cardio if you have time ot do the cardio on alternate days.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Squats with Swiss Ball-1560
-1560
-1560
Walking Lunges with Dumbbells10 lbs.2560
10 lbs.2560
10 lbs.2560
Chest
Pushups: Kneeling-1560
-1560
-1560
Shoulders
Lateral Dumbbell Raises10 lbs.1560
10 lbs.1060
10 lbs.560
Calves
Standing Calf Raise (no weight)-2060
--60
Biceps
Standing Alternate Dumbbell Curls15 lbs.1560
15 lbs.1560
15 lbs.1560
Triceps
Triceps Bench Dips-1560
-1560
Abs
Crunches-2530
-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Cardio Warm Up0 miles20-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0 miles45-
BodyRock Fitness: Ultimate Stretching Routine0 miles0-

Workout routine comments

If you click "Use this workout plan" it will fill in your workout tracker with planned exercises. You can always turn it off afterwards if it is not what you are looking for and the future workouts will be removed.
 
May 9, 2012 at 4:54pm
How do we see the whole workout week?
 
May 3, 2012 at 10:06pm



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