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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Rating:
 Unrated
Created By:
TBex on February 22, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Abs, Lower Back, Chest, Biceps, Triceps, Thighs, Calves, Shoulders
Description
Here's something for someone on their first day in a while

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Ball Crunches-2530
-250
Bridge (Plank)-100
Swiss Ball Jackknifes--0
Flutter Kicks-100
Straight-Arm Side Bridge--0
Lower Back
Back Extension: Ground-max120
Chest
Pushups-max60
Incline Dumbbell Press12 lbs.120
10 lbs.1030
Incline Dumbbell Flyes10 lbs.120
10 lbs.1030
Biceps
Seated Hammer Curls8 lbs.120
8 lbs.1030
Standing Alternate Dumbbell Curls10 lbs.1230
Triceps
One-Arm Dumbbell Extensions5 lbs.120
5 lbs.1030
Triceps Bench Dips-max30
One-Arm Dumbbell Kickbacks5 lbs.1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Morning Run2.000 miles0-
Evening Run2.000 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Morning Run2.000 miles0-
Recumbent Stationary Bike0.000 miles0-

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