PHILLISA'S JUMP START

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:

pjpesq on August 03, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	30 lbs.	15	30
	30 lbs.	15	30
	30 lbs.	15	30
Seated Leg Curls	40 lbs.	15	30
	40 lbs.	15	30
	40 lbs.	15	30
Calves
Calf Presses	100 lbs.	15	30
	100 lbs.	15	30
	100 lbs.	15	30
Thighs
Angled Leg Press	100 lbs.	15	30
	100 lbs.	15	30
	100 lbs.	15	30
Abs
Machine Crunches	30 lbs.	20	30
	30 lbs.	20	30
	30 lbs.	20	30
Ball Crunches	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill 45 min	0 miles	45	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	10 lbs.	12	30
	10 lbs.	12	30
	10 lbs.	12	30
Back
Lat Pulldown with Neutral Grip	45 lbs.	12	30
	45 lbs.	12	30
	45 lbs.	12	30
Chest
Dumbbell Bench Press	5 lbs.	12	30
	5 lbs.	12	30
	5 lbs.	12	30
Back
One-Arm Dumbbell Bent-Over Rows	10 lbs.	12	30
	10 lbs.	12	30
	10 lbs.	12	30
Biceps
Standing Alternate Dumbbell Curls	8 lbs.	12	30
	8 lbs.	12	30
	8 lbs.	12	30
Triceps
One-Arm Dumbbell Kickbacks	5 lbs.	12	60
	5 lbs.	12	60
	5 lbs.	12	60
Biceps
Seated Hammer Curls	8 lbs.	12	60
	8 lbs.	12	60
	8 lbs.	12	60
Triceps
One-Dumbbell Triceps Extensions	5 lbs.	12	60
	5 lbs.	12	60
	5 lbs.	12	60
Abs
Machine Crunches	30 lbs.	20	30
	30 lbs.	20	30
	30 lbs.	20	30
Ball Crunches	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill 45 min	0 miles	45	-
recumbent bike	0 miles	15	-

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