RETIREE

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:

Squar-el on November 15, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Bent Over Row with Back Extension	-	15	0
	-	15	0
	-	15	0
Close-Grip Pulldowns	40 lbs.	15	0
	40 lbs.	15	0
	40 lbs.	15	0
Abs
Straight-Arm Side Bridge	-	15	0
	-	15	0
	-	15	0
Chest
Flat Bench Dumbbell Flyes	5 lbs.	15	0
	5 lbs.	15	0
	5 lbs.	15	0
Trapezius
Cable Upright Rows	40 lbs.	15	0
	40 lbs.	15	0
	40 lbs.	15	0
Thighs
Seated Machine Leg Press	50 lbs.	15	0
	50 lbs.	15	0
	50 lbs.	15	0
Calves
Standing Calf Raise (no weight)	-	15	0
	-	15	0
	-	15	0
Abs
Hanging Knee Tucks	-	15	0
	-	15	0
	-	15	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	5	-
	0 miles	3	-
Recumbent Stationary Bike	0 miles	1	-
	0 miles	1	-
Skip	0 miles	1	-
	0 miles	1	-
Stepper	0 miles	1	-
	0 miles	1	-
Treadmill Running	0 miles	1	-
	0 miles	1	-
Stretching	0 miles	6	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	2.1 miles	0	-
Outdoor Running	0.9 miles	0	-
Stretching	0 miles	5	-

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