NEW 2

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:

Sammi on February 19, 2009

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Dumbbell Squats	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Chest
Flat Bench Dumbbell Flyes	12 lbs.	10	60
	12 lbs.	10	60
	12 lbs.	10	60
Shoulders
Seated Dumbbell Press	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Triceps
Triceps Bench Dips	-	6	60
	-	6	60
Back
One-Arm Dumbbell Bent-Over Rows	15 lbs.	10	60
	15 lbs.	10	60
Lower Back
Back Extension: Ground	-	max	60
Calves
One-Leg Dumbbell Calf Raises	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Abs
Crunches	-	15	30
	-	15	30
Reverse Crunches	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	0	-

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