TESSA'S 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:

TessaRieberger on October 28, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bicycle Crunches	-	25	30
	-	25	30
Ball Crunches	-	25	30
	-	25	30
Bridge (Plank)	-	2	30
	-	2	30
Side Jackknifes	-	25	30
	-	25	30
Biceps
Standing Alternate Dumbbell Curls	8 lbs.	30	60
	8 lbs.	30	60
Seated Hammer Curls	8 lbs.	30	60
	8 lbs.	30	60
Back
One-Arm Dumbbell Bent-Over Rows	8 lbs.	30	60
	8 lbs.	30	60
Reverse Fly	8 lbs.	30	60
	8 lbs.	30	60
Chest
Pushups	-	20	60
	-	20	60
Pushups: Rotation	-	15	60
	-	15	60
Thighs
Barbell Squats	-	35	60
	-	35	60
Forward Lunges	-	20	60
	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	0	-
Elliptical Trainer	0.000 miles	30	-

Day 3

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	40	-

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