PAULA'S OWN

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:

paulac on September 28, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Abs, Thighs, Back

Description

just starting out again. I need something fairly quick and intense to keep me motivated and have time for

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Ball Crunches	-	20	30
Bicycle Crunches	-	20	30
Crunches	-	20	30
Knee to Chest Crunches	-	20	30
Leg Raises	-	20	30
Machine Crunches	-	50	30
Machine Side Twists	-	25	30
Reverse Crunches	-	20	30
Thighs
Angled Leg Press	-	8	60
Angled Leg Press (toes pointed in)	-	8	60
Angled Leg Press (toes pointed out)	-	8	60
Forward Lunges	-	10	60
Hip Abduction Machine	-	30	60
Hip Adduction Machine	-	30	60
Leg Extensions	-	20	60
Lunges: Front to Balance	-	10	60
Prisoner Squats	-	10	60
Barbell Squats	-	10	60
Back
Lat Pulldown with Neutral Grip	-	20	60
Reverse Hyperextension	-	20	60
Wide-Grip Behind-The-Neck Pulldowns	-	10	60
Wide-Grip Front Pulldowns	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	20	-

this is the minimum daily workout....do more if there is time !!!!!

paulac

September 28, 2009 at 9:48pm