KINI'S STRENGTH/CARDIO

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:

Kini on February 02, 2013

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Tuesday, Thursday, Saturday

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Flutter Kicks	-	20	30
	-	20	30
Bridge (Plank)	-	-	30
	-	-	30
Medicine Ball Rotations	-	20	30
	-	20	30
Medicine Ball V Sit-Ups	-	15	30
	-	15	30
Leg Lifts	-	15	30
	-	15	30
Chest
Dumbbell Bench Press	12 lbs.	13	60
Standing Dumbbell Flyes	8 lbs.	13	60
Triceps
One-Arm Dumbbell Kickbacks	5 lbs.	13	60
	5 lbs.	13	60
Biceps
Incline Dumbbell Curls	12 lbs.	13	60
	12 lbs.	13	60
Shoulders
Standing Dumbbell Press	10 lbs.	13	60
	10 lbs.	13	60
Lower Back
Deadlifts	15 lbs.	15	60
	15 lbs.	15	60
Thighs
Dumbbell Squats	30 lbs.	10	60
	30 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Butt Lift (Bridge)	-	20	60
	-	20	60
Walking Lunges with Dumbbells	15 lbs.	8	60
	15 lbs.	8	60
Prisoner Squats	-	20	60
	-	20	60
Calves
Standing Calf Raises	15 lbs.	15	60
	15 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	20	-
Recumbent Stationary Bike	0 miles	30	-
Leslie Sansone Start Walking 2 Mile Walk	0 miles	0	-

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