ROUTINE #1

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:

jennifercoutlee on April 12, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Thighs, Chest, Shoulders, Back, Abs

Description

any 30 minute cardio

seated resistance workout

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Seated Machine Leg Press	100 lbs.	17	30
	100 lbs.	17	30
	100 lbs.	17	30
Seated Leg Curls	40 lbs.	15	30
	40 lbs.	15	30
	40 lbs.	15	30
Hip Abduction Machine	40 lbs.	17	30
	40 lbs.	17	30
	40 lbs.	17	30
	40 lbs.	17	30
	40 lbs.	17	30
	40 lbs.	17	30
	40 lbs.	17	30
Chest
Machine Chest Press	45 lbs.	15	30
	45 lbs.	15	30
	45 lbs.	15	30
	45 lbs.	15	30
Shoulders
Machine Shoulder Press	60 lbs.	15	30
	60 lbs.	15	30
	60 lbs.	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
WALK TO JOG	0.000 miles	30	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Seated Machine Leg Press	100 lbs.	17	30
	100 lbs.	17	30
	100 lbs.	17	30
Seated Leg Curls	40 lbs.	15	30
	40 lbs.	15	30
	40 lbs.	15	30
Hip Abduction Machine	40 lbs.	17	30
	40 lbs.	17	30
	40 lbs.	17	30
	40 lbs.	17	30
	40 lbs.	17	30
	40 lbs.	17	30
Chest
Machine Chest Press	45 lbs.	15	30
	45 lbs.	15	30
	45 lbs.	15	30
Shoulders
Machine Shoulder Press	60 lbs.	15	30
	60 lbs.	15	30
	60 lbs.	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
WALK TO JOG	0.000 miles	30	-

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