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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:

lara_jessica on April 29, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Thighs, Abs, Triceps, Chest, Shoulders

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Squats with Tubing	-	10	60
	-	10	60
Abs
Medicine-Ball Russian Twist	6 lbs.	30	30
Thighs
Walking Lunges without Weight	-	20	60
Abs
Reverse Crunches	-	25	30
Triceps
Triceps Bench Dips	-	10	60
	-	10	60
Chest
Burpees	-	5	60
Abs
Bicycle Crunches	-	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Jumping Jacks	0 miles	1	-
	0 miles	1	-
	0 miles	1	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Jumping Jacks: Basic	-	45	60
	-	45	60
Chest
Incline Pushups: Hands on Bench	-	8	60
Thighs
Walking Lunges without Weight	-	20	60
Chest
Burpees	-	5	60
Abs
High Knees	-	30	30
Thighs
Butt Lift (Bridge)	-	10	60
	-	10	60
Abs
Side Crunches	-	30	30
Swiss Ball Jackknifes	-	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Yoga Level 1: Plank Pose	0 miles	1	-

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