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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Rating:
 Rating: 4.0/5.0
Created By:
CherTLC4u on January 20, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Fat-burning
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Thighs, Lower Back, Abs, Shoulders, Trapezius, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats35 lbs.20120
45 lbs.15120
55 lbs.10120
55 lbs.10120
75 lbs.6120
Lower Back
Deadlifts50 lbs.15120
50 lbs.12120
50 lbs.10120
50 lbs.10120
Thighs
Lying Leg Curls25 lbs.10120
30 lbs.8120
30 lbs.6120
35 lbs.6120
Dumbbell Lunges8 lbs.20120
8 lbs.20120
8 lbs.20120
8 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Wide Grip Front Chin-Ups-10120
-10120
-10120
-10120
-10120
-10120
Bent-Over Barbell Rows25 lbs.15120
25 lbs.10120
30 lbs.6120
30 lbs.6120
Seated Cable Rows35 lbs.15120
35 lbs.12120
40 lbs.10120
45 lbs.8120
One-Arm Dumbbell Bent-Over Rows15 lbs.15120
15 lbs.12120
15 lbs.8120
20 lbs.6120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles0-

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