LEGS & ABS

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:

selenakh on August 25, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	50 kg.	12	60
	50 kg.	12	60
Back
Wide-Grip Front Pulldowns	52 kg.	12	60
	52 kg.	12	60
Chest
Pec Deck Flyes	40 kg.	12	60
	40 kg.	12	60
Back
Machine Seated Rows	45 kg.	12	60
	45 kg.	12	60
Shoulders
Machine Shoulder Press	30 kg.	12	60
	30 kg.	12	60
Back
T-Bar Rows	30 kg.	12	60
	30 kg.	12	60
Chest
Dumbbell Bench Press	17 kg.	12	60
	17 kg.	12	60
Biceps
Seated Hammer Curls	17 kg.	12	60
	17 kg.	12	60
Abs
Ball Crunches	-	20	30
	-	20	30
Side Crunches	-	20	30
	-	20	30
Crunch Twists	-	20	30
	-	20	30
Flutter Kicks	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 km	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	-	-	60
Calves
Calf Presses	-	-	60
Thighs
Hip Abduction Machine	-	-	60
Hip Adduction Machine	-	-	60
Calves
One-Leg Dumbbell Calf Raises	-	-	60
Thighs
Squats with Swiss Ball	-	-	60
Back
Reverse Hyperextension	-	-	60
Thighs
Leg Curl on Swiss Ball	-	-	60
Abs
Bridge (Plank)	-	-	30
Windshield Wiper	-	-	30
Crunch Twists	-	-	30
Flutter Kicks	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Pace Ride	0.000 km	30	-

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