SECOND DAY WORKOUT

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:

CarlaGary on May 01, 2014

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Workout Category:

Circuit Training

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunch Twists	-	15	30
Flutter Kicks	-	15	30
Chest
Bowflex Chest Fly	15 lbs.	12	30
Thighs
Squats: Body Weight	-	15	60
Back
Bowflex: Seated Lat Rows	20 lbs.	12	45
Biceps
Bowflex: Standing Biceps Curl	15 lbs.	12	45
Triceps
One-Arm Dumbbell Extensions	8 lbs.	12	45
Chest
Bowflex: Incline Bench Press	10 lbs.	12	45
Thighs
Bowflex: Squats	120 lbs.	10	60
Back
Kettlebell One-Arm Row	10 lbs.	12	45
Shoulders
Bowflex: Seated Shoulder Press	10 lbs.	12	45
Biceps
Seated Hammer Curls	8 lbs.	15	45
Lower Back
Bowflex: Low Back Extension	20 lbs.	10	45

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Tabata Interval	0 miles	4	-
Brisk Walk	0 miles	15	-
WALKING THE STAIRS ( 3-6 FLIGHTS OF STAIRS)	0 miles	6	-
running stairs	0 miles	6	-

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