JUST GETTING STARTED

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:

LiddyAnn on October 10, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Biceps, Triceps, Back, Trapezius, Abs, Calves, Thighs, Chest

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Thursday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	-	8	60
	-	10	60
	-	12	60
Triceps
One-Dumbbell Triceps Extensions	-	8	60
	-	10	60
	-	12	60
Back
Seated Cable Rows	-	8	60
	-	10	60
	-	12	60
Trapezius
Dumbbell Shrugs	-	8	60
	-	10	60
	-	12	60
Abs
Reverse Crunches	-	15	30
	-	20	30
	-	25	30
Ball Crunches	-	15	30
	-	20	30
	-	25	30
Side Plank	-	30	30
	-	30	30
	-	30	30

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Calves
Standing Calf Raises	-	8	60
	-	10	60
	-	12	60
Thighs
Leg Extensions	-	8	60
	-	10	60
	-	12	60
Lying Leg Curls	-	8	60
	-	10	60
	-	12	60
Chest
Machine Chest Press	-	8	60
	-	10	60
	-	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	15	-
Treadmill Running	0 miles	15	-

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