WEIGHT LOSS

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:

amandaschroeder on April 04, 2015

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Thighs, Back, Triceps, Shoulders, Biceps

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Leg Lifts	-	15	30
Glute Bridge with Abduction	-	10	30
Thighs
Squats: Body Weight	-	15	30
	-	10	60
Back
Squat Thrust with Single-Arm Dumbbell Clean	-	20	60
Thighs
TRX Hamstring Curl	-	30	30
	-	20	60
Abs
Glute-Hamstring Hyperextensions	-	30	30
	-	20	30
Thighs
Step with Rear Leg Lift	-	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.5 miles	0	-
Upright Stationary Bike	1 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Flutter Kicks	-	20	20
	-	15	20
Suitcase Crunch with Medicine Ball	1 lbs.	10	10
Knee to Chest Crunches	-	10	20
Windshield Wiper	-	30	60
Thighs
Leg Extensions	-	5	60
Dumbbell Donkey Kicks	-	5	60
Triceps
Triceps Bench Dips	-	20	60
Shoulders
Lateral Dumbbell Raises	2 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	2 lbs.	10	60
Concentration Curls	2 lbs.	5	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Yoga Level 1: Boat Pose 1	0 miles	0	-
Yoga Level 2: Tree with Lotus	0 miles	0	-

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