LYDIA'S PLAN

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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:

lsmith30 on August 26, 2012

Users:

1 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Description

This workout plan is designed to workout different muscles groups four days a week, and cardio six days a week. This is a weight-loss and strengthening program. I was military for 10 years and used this type of workout plan to achieve maximum strength, as well as to lose weight post partum.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Flutter Kicks	-	40	30
	-	40	30
	-	40	30
Leg Raises	-	20	30
	-	20	30
	-	20	30
Bridge (Plank)	-	-	30
	-	-	30
	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	45	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	-	15	60
	-	15	60
	-	15	60
Standing Barbell Curls	-	15	60
	-	15	60
	-	15	60
Cross Body Hammer Curls	-	15	60
	-	15	60
	-	15	60
Triceps
One-Arm Dumbbell Kickbacks	-	15	60
	-	15	60
	-	15	60
One-Arm Dumbbell Extensions	-	15	60
	-	15	60
	-	15	60
Triceps Bench Dips	-	20	60
	-	20	60
	-	20	60
Abs
Bridge (Plank)	-	-	30
	-	-	30
Side Jackknifes	-	20	30
	-	20	30
Sit-Ups	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	15	-

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LYDIA'S PLAN

Workout Routine Sample

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