STRENGTH & CARDIO

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:

carrienewsome on September 15, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Abs, Chest, Shoulders, Thighs

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	4	30
Bicycle Crunches	-	4	30
Reverse Crunches	-	4	30
Chest
Flat Bench Dumbbell Flyes	10 lbs.	2	60
Abs
Side Crunches	-	4	30
Shoulders
Lateral Dumbbell Raises	10 lbs.	2	60
Thighs
Dumbbell Lunges	10 lbs.	2	60
Barbell Squats	10 lbs.	2	60
Chest
Pushups	-	2	60
Thighs
Dumbbell Squats	10 lbs.	2	60
Shoulders
Front Dumbbell Raises	10 lbs.	2	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	2 miles	30	-
	2 miles	30	-
Aerobics	0 miles	30	-
	0 miles	30	-

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