JULIA'S WEIGHT WORKOUTS

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:

sassyhoops on April 10, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Biceps, Triceps, Chest, Thighs, Abs

Tags:

cardio, weight, Beginner, sassy hoops

Description

strength training and cardio for endurance and weight loss.

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Workout Routine Sample

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Seated Hammer Curls	10 lbs.	10	60
	10 lbs.	10	60
Standing Alternate Dumbbell Curls	10 lbs.	10	60
	10 lbs.	10	60
Triceps
Lying Triceps Extensions	10 lbs.	12	60
	10 lbs.	12	60
Biceps
Cable Curls	10 lbs.	10	60
	10 lbs.	10	60
Chest
Machine Chest Press	50 lbs.	10	60
	50 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	20	-

Day 5

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Seated Machine Leg Press	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Angled Leg Press (toes pointed out)	50 lbs.	12	60
	50 lbs.	12	60
Seated Leg Curls	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
Abs
Crunch Twists	-	15	30
Crunches	-	12	30
	-	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 15%	0.000 miles	23	-

Thank you

Nicklish

September 5, 2010 at 8:09pm