VIKTORIA S

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:

Viktoria on December 07, 2014

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Cable Crunches	-	3	60
Hanging Leg Raises	-	2	30
Plank on Swiss Ball	-	3	60
Medicine-Ball Russian Twist	-	2	60
Bicycle Crunches	-	2	60
Calves
Standing Calf Raises	-	2	60
Calf Presses	-	2	60
One-Leg Dumbbell Calf Raises	-	2	60
Standing Barbell Calf Raises	-	2	60
Thighs
Dumbbell Squats	-	2	60
Barbell Squats	-	2	60
Leg Extensions	-	2	60
Hip Adduction Machine	-	2	60
Standing Leg Curls	-	2	60
Single-Leg Press	-	2	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	1 miles	10	-
Jumping Rope	0 miles	5	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Pull Ups	-	1	30
Dumbbell Row	-	1	60
Machine Pullovers	-	1	60
Bent-Over Barbell Rows	-	1	60
Close-Grip Pulldowns	-	1	60
Biceps
Standing Dumbbell Curls	-	1	60
EZ Curl Bar Curls	-	1	60
Seated Dumbbell Inner Curls	-	1	60
Kettlebell Pushup	-	1	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Jumping Rope	0 miles	0	-

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