STARTER 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:

scleveland9036 on September 22, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Plank to Pushup	-	-	60
	-	-	60
	-	-	60
	-	-	60
Dumbbell Bench Press: Speed	-	-	60
	-	-	60
	-	-	60
Kettlebell Burpee with Shrug	-	-	60
	-	-	60
Triceps
One-Arm Dumbbell Extensions	-	-	60
	-	-	60
	-	-	60
One-Arm Dumbbell Kickbacks	5 lbs.	10	60
	5 lbs.	10	60
	5 lbs.	10	60
Abs
Flutter Kicks	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
1 mile walk/jog	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	10 lbs.	10	90
	10 lbs.	10	90
	10 lbs.	10	90
	10 lbs.	10	90
Partial Dumbbell Squats	10 lbs.	10	90
	10 lbs.	10	90
	10 lbs.	10	90
Dumbbell Squats	10 lbs.	12	90
	10 lbs.	12	90
Calves
Seated Barbell Calf Raises	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Lower Back
Back Extension: Ground	-	10	60
	-	10	60
	-	10	60
Abs
Flutter Kicks	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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