JUST ME

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:

Minnette on September 12, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Thighs, Calves

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Spinning	0 miles	60	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	20	30
	-	20	30
Bicycle Crunches	-	40	30
	-	40	30
Leg Raises	-	20	30
	-	20	30
Thighs
Seated Leg Curls	45 lbs.	20	60
	45 lbs.	20	60
Leg Extensions	45 lbs.	20	60
	45 lbs.	20	60
Hip Adduction Machine	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
Seated Machine Leg Press	110 lbs.	20	60
	110 lbs.	20	60
Calves
Calf Presses	110 lbs.	20	60
	110 lbs.	20	60
Abs
Knee to Chest Crunches	-	20	30
	-	20	30
Knee-Up Crunches	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	30	-

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