VM PLAN

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:

Odendaal on December 29, 2010

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Workout Category:

Cardio Training Only

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Thighs, Calves, Triceps, Shoulders, Chest

Workout Length:

6 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	-	30
Bench Knee Tucks	-	-	30
Side Crunches	-	-	30
Thighs
Leg Extensions	-	-	60
Barbell Squats	-	-	60
Dumbbell Squats	-	-	60
Calves
Standing Calf Raises	-	-	60
Triceps
Triceps Bench Dips	-	-	60
Shoulders
Machine Shoulder Press	-	-	60
Front Dumbbell Raises	-	-	60
Chest
Machine Chest Press	-	-	60
Pushups: Kneeling	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	0 miles	0	-
Elliptical Trainer	0 miles	0	-
Upright Stationary Bike	0 miles	0	-
Recumbent Stationary Bike	0 miles	0	-

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