MICHELLE'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:

mmoorewlsc on February 12, 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:

Beginner

Target Gender:

Women

Body Parts:

Abs, Thighs, Shoulders, Triceps, Biceps, Back

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Friday

Tags:

strength, Women, Beginner, weight loss

Description

Utilizes SLED system of increasing weight/rep and tracking reps performed until can meet goals.
Based on suggestions from trainer to meet goals of increasing strength, toning muscles, losing weight, and yoga to increase flexibility

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bridge (Plank)	-	30	30
	-	45	30
	-	60	30
Thighs
Dumbbell Squat to Curl to Press	5 lbs.	15	60
	8 lbs.	15	60
	10 lbs.	15	60
Shoulders
Seated Dumbbell Press	5 lbs.	15	30
	8 lbs.	15	30
	10 lbs.	15	30
Abs
Side Plank	-	30	30
	-	30	30
	-	30	30
Thighs
Dumbbell Step Ups with Curls	5 lbs.	15	60
	8 lbs.	15	60
	10 lbs.	15	60
Triceps
One-Dumbbell Triceps Extensions	5 lbs.	15	30
	8 lbs.	15	30
	10 lbs.	15	30
Thighs
Leg Extensions	20 lbs.	15	60
	30 lbs.	15	60
	40 lbs.	15	60
Seated Leg Curls	20 lbs.	15	60
	30 lbs.	15	60
	40 lbs.	15	60
Biceps
Standing Dumbbell Curls	5 lbs.	15	30
	8 lbs.	15	30
	10 lbs.	15	60
Thighs
Wall Sits	-	30	30
	-	30	30
	-	30	30
Abs
Bench Crunches	-	10	30
	-	15	30
	-	20	30
Back
Seated Cable Rows	15 lbs.	15	30
	20 lbs.	15	30
	25 lbs.	15	30
Shoulders
Lateral Dumbbell Raises	5 lbs.	15	30
	8 lbs.	15	30
	10 lbs.	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.75 miles	30	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Yoga for Beginners	0 miles	60	-

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MICHELLE'S PLAN

Workout Routine Sample

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