LEGS, BACK, AND CORE

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

mxnikka on February 25, 2013

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Thighs, Calves, Abs, Lower Back, Shoulders

Workout Length:

7 days

Workout Days:

Sunday, Monday, Friday, Saturday

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	50 lbs.	36	45
Lying Leg Curls	50 lbs.	48	45
Seated Machine Leg Press	90 lbs.	48	45
Calves
Seated Calf Raises	45 lbs.	36	60
Thighs
Hip Abduction Machine	30 lbs.	36	45
Hip Adduction Machine	30 lbs.	36	45
Abs
Bridge (Plank)	-	3	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.6 miles	10	-

Day 5

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	50 lbs.	36	45
Lying Leg Curls	50 lbs.	48	45
Seated Machine Leg Press	90 lbs.	48	45
Calves
Seated Calf Raises	45 lbs.	36	60
Thighs
Hip Abduction Machine	30 lbs.	36	45
Hip Adduction Machine	30 lbs.	36	45
Abs
Bridge (Plank)	-	3	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.6 miles	10	-

No comments have been posted yet.