NEW WORK WEEK 45 MIN PLAN

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:

gg044747 on April 18, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Thighs, Abs, Chest, Back

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Workout Routine Sample

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Badminton (Casual)	0.000 miles	45	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	90 lbs.	10	30
	90 lbs.	10	30
Angled Leg Press	170 lbs.	10	30
	170 lbs.	10	30
Lying Leg Curls	55 lbs.	10	30
	55 lbs.	10	30
Abs
Hanging Leg Raises	-	10	30
	-	10	30
Thighs
Single-Arm, Single-Leg, Straight-Leg Deadlift	5 lbs.	10	30
	5 lbs.	10	30
Squats: Body Weight	-	15	30
	-	15	30
Single-Leg Touchdown Squats	-	15	30
	-	15	30
Abs
Reverse Crunches	-	10	30
	-	10	30
Incline Sit-Ups	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30
Side Crunches	-	20	30
	-	20	30
Bicycle Crunches	-	20	30
	-	20	30
Machine Crunches	10 lbs.	10	30
	10 lbs.	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	3.000 miles	0	-

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