WEEK 4 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:

Daviang on September 02, 2014

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Lower Back, Thighs, Shoulders, Chest

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Workout Routine Sample

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Side Plank	-	1	30
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
Back
Supine Hip Extension on Swiss Ball	-	15	60
Cable Chop (Woodchopper)	30 lbs.	15	60
Thighs
Dumbbell Step Ups	5 lbs.	15	60
Shoulders
Lateral Dumbbell Raises	8 lbs.	15	60
Thighs
Overhead Squat	-	15	60
Back
Close-Grip Pulldowns	30 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
LBN Dynamic Warm Up Circuit	0.000 miles	0	-

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Squats: Body Weight	-	10	60
Chest
Plank to Pushup	-	10	60
Abs
Jump Rope	-	30	30
Thighs
Lunge Jump	-	10	60
Squats: Body Weight	-	10	60
Chest
Plank to Pushup	-	10	60
Abs
Jump Rope	-	30	30
Thighs
Lunge Jump	-	10	60
Squats: Body Weight	-	10	60
Chest
Plank to Pushup	-	10	60
Abs
Jump Rope	-	30	30
Thighs
Lunge Jump	-	10	60
Squats: Body Weight	-	10	60
Chest
Plank to Pushup	-	10	60
Abs
Jump Rope	-	30	30
Thighs
Lunge Jump	-	10	60
Squats: Body Weight	-	10	60
Chest
Plank to Pushup	-	10	60
Abs
Jump Rope	-	30	30
Thighs
Lunge Jump	-	10	60
Squats: Body Weight	-	10	60
Chest
Plank to Pushup	-	10	60
Abs
Jump Rope	-	30	30
Thighs
Lunge Jump	-	10	60
Squats: Body Weight	-	10	60
Chest
Plank to Pushup	-	10	60
Abs
Jump Rope	-	30	30
Thighs
Lunge Jump	-	10	60

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