WEEK 1

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:

principios on June 19, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Abs, Shoulders, Biceps, Triceps, Calves, Lower Back, Thighs

Workout Length:

7 days

Workout Days:

Tuesday, Thursday

Description

Will add swimming 1 x week as well as counting calories.

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	50	30
	-	50	30
	-	50	30
Side Crunches	-	25	30
	-	25	30
	-	25	30
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Shoulders
Front Dumbbell Raises	1 kg.	25	60
	1 kg.	25	60
	1 kg.	25	60
Lateral Dumbbell Raises	1 kg.	15	60
	1 kg.	15	60
	1 kg.	15	60
Standing Dumbbell Press	1 kg.	25	60
	1 kg.	25	60
	1 kg.	25	60
Biceps
Standing Dumbbell Curls	1 kg.	25	60
	1 kg.	25	60
	1 kg.	25	60
Triceps
One-Arm Dumbbell Kickbacks	1 kg.	15	60
	1 kg.	15	60
	1 kg.	15	60
Dumbbell Triceps Press	1 kg.	25	60
	1 kg.	25	60
	1 kg.	25	60
One-Dumbbell Triceps Extensions	1 kg.	25	60
	1 kg.	25	60
	1 kg.	25	60

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
gazelle	0 km	10	-
	0 km	10	-
	0 km	10	-

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Calves
Standing Calf Raises	-	25	60
	-	25	60
	-	25	60
Lower Back
Back Extension: Ground	-	20	60
	-	20	60
	-	20	60
Thighs
Dumbbell Lunges	1 kg.	25	60
	1 kg.	25	60
	1 kg.	25	60
Dumbbell Squats	1 kg.	25	60
	1 kg.	25	60
	1 kg.	25	60
Back
Seated Cable Rows	-	25	60
	-	25	60
	-	25	60

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
gazelle	0 km	10	-
	0 km	10	-
	0 km	10	-

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