KRYSTAL'S WORKOUT

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:

dfordoski on February 23, 2009

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Workout Category:

Circuit Training

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	15 lbs.	10	90
	15 lbs.	10	90
	15 lbs.	10	90
	15 lbs.	10	90
Angled Leg Press	120 lbs.	10	90
	120 lbs.	10	90
	120 lbs.	10	90
	120 lbs.	10	90
Stiff-Legged Dumbbell Deadlifts	8 lbs.	17	90
	8 lbs.	17	90
	8 lbs.	17	90
Leg Extensions	30 lbs.	15	90
	30 lbs.	15	90
Calves
Calf Presses	110 lbs.	10	60
	110 lbs.	10	60
Seated Calf Raises	30 lbs.	13	60
	30 lbs.	13	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	10 lbs.	8	60
	10 lbs.	8	60
	10 lbs.	8	60
Lateral Dumbbell Raises	2 lbs.	19	60
	2 lbs.	19	60
Front Dumbbell Raises	2 lbs.	20	60
	2 lbs.	20	60
Trapezius
Barbell Upright Rows	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
Dumbbell Shrugs	10 lbs.	13	60
	10 lbs.	13	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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