I CAN DO IT!

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:

Celesta on January 17, 2010

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Abs, Lower Back, Biceps, Triceps, Chest, Thighs, Shoulders

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bicycle Crunches	-	-	30
Bridge (Plank)	-	-	30
Glute Bridge with Abduction	-	-	30
Lower Back
Back Extension: Ground	-	-	60
Good Mornings	-	-	60
Biceps
Barbell One-Arm Biceps Curl	-	-	60
Barbell Preacher Curls	-	-	60
Seated Hammer Curls	-	-	60
Triceps
Dumbbell Triceps Press	-	-	60
One-Arm Dumbbell Kickbacks	-	-	60
One-Arm Triceps Extensions on Swiss Ball	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-
55% Max Cycling (RPE 3)	0.000 miles	0	-
Best Way to Exercise: Direct Hip Rotations	0.000 miles	0	-
Best Way to Exercise: Tight Glute Ab Lifts	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	40 lbs.	8	60
Back
One-Arm Dumbbell Bent-Over Rows	15 lbs.	8	60
Biceps
Standing Alternate Dumbbell Curls	8 lbs.	8	60
Triceps
One-Arm Dumbbell Extensions	5 lbs.	8	60
Thighs
Dumbbell Lunges	8 lbs.	10	90
	8 lbs.	10	90
Shoulders
Seated Dumbbell Press	10 lbs.	8	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30

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