KRISSANNA

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:

Krissanna on April 25, 2010

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Workout Category:

Cardio Training Only

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
Flat Bench Dumbbell Flyes	2 lbs.	9	60
	2 lbs.	9	60
	2 lbs.	9	60
Incline Dumbbell Flyes	2 lbs.	9	60
	2 lbs.	9	60
	2 lbs.	9	60
Triceps
Lying Triceps Extensions	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
One-Arm Dumbbell Kickbacks	2 lbs.	9	60
	2 lbs.	9	60
Triceps Bench Dips	-	9	60
	-	9	60
Abs
Flutter Kicks	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	2 lbs.	10	90
	2 lbs.	10	90
	2 lbs.	10	90
	2 lbs.	10	90
Dumbbell Squats	10 lbs.	10	90
	10 lbs.	10	90
	10 lbs.	10	90
	10 lbs.	10	90
Stiff-Legged Deadlifts	15 lbs.	11	90
	15 lbs.	11	90
	15 lbs.	11	90
Partial Dumbbell Squats	5 lbs.	11	90
	5 lbs.	11	90
Calves
Seated Dumbbell Calf Raises	5 lbs.	10	60
	5 lbs.	10	60
Seated Barbell Calf Raises	15 lbs.	11	60
	15 lbs.	11	60
Lower Back
Back Extensions	-	10	60
	-	10	60
	-	10	60
Abs
Flutter Kicks	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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