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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:

angelrose on June 11, 2010

Users:

1 (Find someone using this workout plan)

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Workout Category:

Cardio Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps

Description

Diabetic, just starting. Want to increase heart rate, move and increase calories burned, distance and time over time.

Long-term: mix up cardio (treadmill, stationary bike, and ellipitcal) with strength training and aerobics classes at local gym. Toning willl come into play over time

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Incline Chest Press	130 lbs.	8	60
	130 lbs.	8	60
	130 lbs.	8	60
Triceps
Machine Triceps Extensions	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	290 lbs.	10	90
	290 lbs.	10	90
	290 lbs.	10	90
Lying Leg Curls	60 lbs.	13	90
	60 lbs.	13	90
	60 lbs.	13	90
Calves
Donkey Calf Raises	250 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

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