KICKTHEWEIGHT

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:

Dyanastra on February 02, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Abs, Biceps, Triceps, Chest, Shoulders, Thighs

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Friday, Saturday

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Workout Routine Sample

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
Medicine Ball Rotations	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
Roman Chair Oblique Twists	-	6	30
	-	6	30
	-	6	30
	-	6	30
	-	6	30
Biceps
Standing Dumbbell Curls	3 lbs.	20	60
	3 lbs.	20	60
	3 lbs.	20	60
	3 lbs.	20	60
	3 lbs.	20	60
Triceps
One-Dumbbell Triceps Extensions	3 lbs.	20	60
	3 lbs.	20	60
	3 lbs.	20	60
	3 lbs.	20	60
	3 lbs.	20	60
Chest
Pushups: Kneeling	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
Shoulders
Standing Dumbbell Press	3 lbs.	20	60
	3 lbs.	20	60
	3 lbs.	20	60
	3 lbs.	20	60
	3 lbs.	20	60
Thighs
Barbell Squats	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
Dumbbell Lunges	3 lbs.	10	60
	3 lbs.	10	60
	3 lbs.	10	60
	3 lbs.	10	60
	3 lbs.	10	60
Dumbbell Squats	3 lbs.	10	60
	3 lbs.	10	60
	3 lbs.	10	60
	3 lbs.	10	60
	3 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0 miles	5	-
	0 miles	5	-
Stretching	0 miles	5	-
Walking treadmill 3-3.5 mph	0 miles	10	-
	0 miles	10	-

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