MICHELLE'S BOOT CAMP

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:

lisaski on November 16, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday

Description

burns calories and tones

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	30	30
Side Crunches	-	30	30
Bicycle Crunches	-	30	30
Back
One-Arm Dumbbell Bent-Over Rows	-	30	60
Shoulders
Lateral Dumbbell Raises	-	30	60
Thighs
Barbell Squats	-	30	60
Dumbbell Lunges	-	30	60
Trapezius
Barbell Upright Rows	-	30	60
Chest
Dumbbell Bench Press	-	30	60
Pushups	-	30	60
Triceps
One-Arm Dumbbell Extensions	-	30	60
Thighs
Dumbbell Squats	-	-	60
Biceps
Seated Hammer Curls	-	30	60
Triceps
Triceps Bench Dips	-	20	60
Lower Back
Deadlifts	-	30	60
Trapezius
Dumbbell Upright Rows	-	30	60
Thighs
Barbell Lunges	-	30	60
Step-Ups	-	100	60
Dumbbell Step-Ups: Crossovers	-	60	60
Abs
Mountain Climbers	-	64	30
Thighs
Jump Squats: Body Weight	-	64	60
Static Squat In-and-Out Jump	-	64	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Fitness Walk: 4 MPH	0 miles	20	-

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