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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:

Jo4nn4 on May 22, 2012

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Abs, Biceps, Thighs, Triceps, Chest, Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	-	30
Biceps
Standing Alternate Dumbbell Curls	-	-	60
Abs
Reverse Crunches	-	-	30
Thighs
Lying Leg Curls	-	-	60
Triceps
One-Arm Dumbbell Extensions	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-
Aerobics	0.000 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Burpees	-	20	0
Pushup Position and Row	5 lbs.	12	0
	5 lbs.	12	0
	5 lbs.	12	0
Thighs
Dumbbell Lunge and Rotary	3 lbs.	10	0
	3 lbs.	10	0
	3 lbs.	10	0
Back
Reverse Lunge with Row	-	10	0
	-	10	0
	-	10	0
Thighs
Single-Arm Overhead Reverse Lunge	2 lbs.	10	0
	2 lbs.	10	0
	2 lbs.	10	0
Abs
Kayaker	-	25	120

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