JLB-CORE

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:

Schlomo on June 10, 2014

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Workout Category:

Cardio Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Abs, Thighs, Chest, Back, Trapezius, Forearms, Lower Back

Workout Length:

7 days

Workout Days:

Sunday, Monday, Wednesday, Thursday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	15	30
Thighs
Jumping Jacks: Basic	-	30	60
Squats: Body Weight	-	15	60
Chest
Wall Pushups	-	15	60
Back
Standing Cable Rows	-	15	60
Thighs
Butt Lift (Bridge)	-	15	60
Chest
Incline Dumbbell Press	-	15	60
Machine Chest Press	-	15	60
Pec Deck Flyes	-	15	60
Trapezius
Cable Upright Rows	-	-	60
Modified Shrugs	-	-	60
Forearms
Dumbbell Wrist Curls	-	-	60
Lower Back
Machine Low Back Extensions	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
tread mill	0 miles	15	-
Stair Tread Mill	0 miles	5	-
Elliptical Trainer	0 miles	5	-
Upright Stationary Bike	0 miles	5	-

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