PRE-RACE SEASON TRAINING

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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Rating:
 Unrated
Created By:
CVLS on January 29, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Abs, Lower Back, Thighs, Calves, Chest, Shoulders, Biceps, Triceps

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Workout Routine Sample

Day 1
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Morning Run2.000 miles0-
Elliptical Trainer3.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-2530
-100
Bicycle Crunches-100
Bench Knee Tucks-100
Flutter Kicks-100
Reverse Crunches-100
Lower Back
Back Extension: Ground-max120
Thighs
Dumbbell Squats15 lbs.1060
15 lbs.1060
Dumbbell Lunges12 lbs.1060
12 lbs.1060
Calves
One-Leg Dumbbell Calf Raises15 lbs.1560
Chest
Pushups-max120
Shoulders
Seated Dumbbell Press10 lbs.120
10 lbs.1030
Back
One-Arm Dumbbell Bent-Over Rows15 lbs.1230
Cross-Bench Dumbbell Pullovers12 lbs.120
10 lbs.1030
Shoulders
Front Dumbbell Raises5 lbs.100
Lateral Dumbbell Raises5 lbs.100
Rear Dumbbell Raises5 lbs.10120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Morning Run2.000 miles0-
Swimming0.000 miles0-

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