JAN-FEB WORKOUT

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:

dalj on January 12, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

High Intensity Cardio

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Bench Press: Speed	20 lbs.	25	60
	20 lbs.	25	60
	20 lbs.	25	60
	20 lbs.	25	60
	20 lbs.	25	60
Incline Dumbbell Flyes	10 lbs.	20	60
	10 lbs.	20	60
	10 lbs.	20	60
	10 lbs.	20	60
	10 lbs.	20	60
Pec Deck Flyes	25 lbs.	20	60
	25 lbs.	20	60
	25 lbs.	20	60
	25 lbs.	20	60
	25 lbs.	20	60
Machine Chest Press	20 lbs.	25	60
	20 lbs.	25	60
	20 lbs.	25	60
	20 lbs.	25	60
Abs
Cable Crunches	30 lbs.	25	30
	30 lbs.	25	30
	30 lbs.	25	30
	30 lbs.	25	30
	30 lbs.	25	30
Under Over	-	15	30
	-	15	30
	-	15	30
	-	15	30
Medicine Ball Rotations	-	20	30
	-	20	30
	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 15%	0 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
One-Dumbbell Triceps Extensions	10 lbs.	20	60
	10 lbs.	20	60
	10 lbs.	20	60
	10 lbs.	20	60
	10 lbs.	20	60
Triceps Cable Pushdowns	20 lbs.	25	60
	20 lbs.	25	60
	20 lbs.	25	60
	20 lbs.	25	60
	20 lbs.	25	60
Bent-Over Triceps Cable Extension	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
Rope Extensions	12 lbs.	20	60
	12 lbs.	20	60
	12 lbs.	20	60
	12 lbs.	20	60
	12 lbs.	20	60
Abs
Core Stabilization with Twist	-	20	30
	-	20	30
	-	20	30
	-	20	30
Flutter Kicks	-	20	30
	-	20	30
	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	4 miles	30	-

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