PHYSICAL ACTIVITY BENEFITS

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:

billies2015 on April 07, 2015

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Workout Category:

Strength & Cardio Combined

Workout Type:

Endurance

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Chest, Thighs, Shoulders

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Side Crunches	-	20	30
Chest
Pushups	-	15	60
Abs
Reverse Crunches	-	20	30
Flutter Kicks	-	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0.000 miles	5	-
Cool Down	0.000 miles	3	-
Outdoor Running	1.000 miles	30	-
Pace Walk	1.000 miles	15	-
Stretching	0.000 miles	5	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bicycle Crunches	-	10	30
	-	-	30
Thighs
Squats: Body Weight	-	8	60
	-	-	60
Shoulders
Cross-Body Cable Raises	10 lbs.	8	60
Thighs
Lunges with Body Weight	-	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Aerobic Endurance (RPE 6)	0.000 miles	10	-
Stretching	0.000 miles	5	-

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