SLEE'S BEGINNER BUZZ

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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:

Slee68 on January 07, 2013

Users:

1 (Find someone using this workout plan)

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Abs, Biceps, Shoulders, Triceps, Back, Thighs, Calves

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Description

A basic starting point - to get back in the game. Begin to amp up the reps/ weights, after 3 weeks. Move to another more challenging routine after 6 weeks.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	10	10
	-	10	10
Knee-Up Crunches	-	10	10
	-	10	10
Clam Crunches	-	10	30
	-	10	30
Reverse Crunches	-	10	10
	-	10	10
Crunch Twists	-	10	10
	-	10	10
Dumbbell Side Bends	5 lbs.	8	10
	5 lbs.	8	10
Biceps
Standing Alternate Dumbbell Curls	5 lbs.	10	10
	5 lbs.	10	10
Standing Hammer Curls	5 lbs.	10	10
	5 lbs.	10	10
Shoulders
Front Dumbbell Raises	3 lbs.	10	10
Rear Dumbbell Raises	3 lbs.	10	10
Standing Alternating Shoulder Scaption	-	10	10
Shoulder Press with Tubing	-	10	10
Standing Shoulder Pull, External Rotation	-	10	10
Triceps
One-Arm Dumbbell Kickbacks	5 lbs.	10	10
	5 lbs.	10	10
One-Arm Dumbbell Extensions	5 lbs.	10	60
	5 lbs.	10	60
Lying Triceps Extensions	3 lbs.	10	10
	3 lbs.	10	10
Back
Standing Dumbbell Rows	5 lbs.	10	10
	5 lbs.	10	10
Back Row with Tubing	-	10	10
	-	10	10
Prone Cobra	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0 miles	10	-
	0 miles	10	-
Stretching	0 miles	5	-
	0 miles	5	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	10	10
	-	10	10
Knee-Up Crunches	-	10	10
	-	10	10
Clam Crunches	-	10	30
	-	10	30
Reverse Crunches	-	10	10
	-	10	10
Crunch Twists	-	10	10
	-	10	10
Dumbbell Side Bends	5 lbs.	8	10
	5 lbs.	8	10
Thighs
Squats: Body Weight	-	10	10
	-	10	10
Wide Stance Barbell Squat	-	10	10
	-	10	10
Stiff-Legged Dumbbell Deadlifts	10 lbs.	10	10
	10 lbs.	10	10
Step with Rear Leg Lift	-	10	10
	-	10	10
Single-Leg Hip Raise	-	10	10
	-	10	10
Side Leg Raise	-	10	10
	-	10	10
Butt Lift (Bridge)	-	10	10
	-	10	10
Quadruped Hip Extension	-	10	10
	-	10	10
Donkey Kicks without Weight	-	10	10
	-	10	10
Clam Shell	-	10	10
	-	10	10
Hip Flexor Stretch	-	10	10
Knee-to-Knee Hip Mobilization	-	10	10
Walking Knee Hugs	-	10	10
	-	10	10
Walking Butt Kickers	-	10	10
Calves
Standing Calf Raises	10 lbs.	15	10
	10 lbs.	15	10

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0 miles	5	-
	0 miles	5	-

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SLEE'S BEGINNER BUZZ

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