KEYS EASY WORK OUT

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:

frankiebee123 on July 18, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	10	15
Flutter Kicks	-	18	15
Chest
Pushups: Kneeling	-	10	15
Thighs
Lunges: Front to Balance	-	10	60
Seal Jumping Jacks	-	10	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Jog in Place	0.000 miles	1	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Walking Lunges without Weight	-	25	60
	-	25	60
Squats with Tubing	-	25	60
	-	25	60
Calves
Standing Calf Raise (no weight)	-	15	60
	-	15	60
Chest
Pushups: Kneeling	-	15	60
	-	15	60
Shoulders
Shoulder Press with Tubing	-	15	60
	-	15	60
Biceps
Biceps Curl with Tubing	-	15	60
	-	15	60
Triceps
Triceps Bench Dips	-	15	60
	-	15	60
Back
Back Row with Tubing	-	15	60
	-	15	60
Lower Back
Back Extension: Ground	-	15	60
	-	15	60
Abs
Crunches	-	25	30
	-	25	30
Single-Leg Hip Extension	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0.000 miles	0	-

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