MY BODY

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:

yazuny on August 11, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Biceps, Triceps, Chest

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Thursday, Friday

Tags:

triceps and abs, Biceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	20	30
	-	20	30
	-	20	30
Side Crunches	-	20	30
	-	20	30
	-	20	30
Bench Knee Tucks	-	20	30
	-	20	30
	-	20	30
Flutter Kicks	-	20	30
	-	20	30
Leg Raises	-	20	30
	-	20	30
Crunch Twists	-	20	30
	-	20	30
Bridge (Plank)	-	15	30
Biceps
Standing Alternate Dumbbell Curls	10 lbs.	20	60
	10 lbs.	20	60
	10 lbs.	20	60
Standing Dumbbell Curls	10 lbs.	20	60
	10 lbs.	20	60
	10 lbs.	20	60
Triceps
One-Arm Dumbbell Kickbacks	10 lbs.	-	60
One-Arm Dumbbell Extensions	10 lbs.	-	60
Dumbbell Triceps Press	10 lbs.	-	60
Pushups: Close Grip	-	10	60
	-	10	60
Chest
Pushups	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	1.5 miles	16	-

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