PRE-BEGINNER

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
Adventouress on October 17, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Abs, Chest, Thighs, Back, Biceps, Triceps, Shoulders, Lower Back
Description
This program is for doing at home and for the very out of shape, person

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-1530
Bench Knee Tucks-1530
Chest
Dumbbell Flyes2 lbs.1545
Thighs
Dumbbell Lunges5 lbs.1260
Back
Bent Over Row with Back Extension--45
Biceps
Standing Alternate Dumbbell Curls2 lbs.1545
Triceps
One-Dumbbell Triceps Extensions--45
Chest
Dumbbell Chest Press: Alternating--45
Thighs
Squats: Body Weight--60
Back
One-Arm Dumbbell Bent-Over Rows8 lbs.1245
Biceps
Seated Hammer Curls--45
Triceps
One-Arm Dumbbell Kickbacks4 lbs.1245
Abs
Crunch Twists--45
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles20-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
55% Max Cycling (RPE 3)0.000 miles35-

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