WOMEN'S STRENGTH & CARDIO 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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Rating:
 Unrated
Created By:
Jpmp on May 04, 2013
Users:
0 
Comments:
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Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Abs, Thighs, Chest, Calves, Biceps
Tags:
Biceps, strength, cardio, Legs, Arms, abs, Thighs, Hamstrings, butt, calves, love handles
Description

Do each set, then repeat!

This workout targets:

  • Butt
  • Thighs
  • Hamstrings
  • Calves
  • Biceps
  • Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Abs
Bicycle Crunches-200
-200
Crunches-200
-200
Thighs
Butt Lift (Bridge)-200
-200
Side Leg Raise-400
-400
Donkey Kicks without Weight-400
-400
Abs
Bridge (Plank)-130
-130
Chest
Pushups: Kneeling-1060
-1060
Thighs
Jumping Jacks: Basic-200
-200
Calves
Standing Calf Raises-200
-200
Thighs
Walking Heel to Butt-200
-200
Wall Sits-10
-10
Squat - (No extra weights)-200
-200
Jump Squats: Body Weight-200
-200
Forward Lunges-200
-200
Side Lunge Slide-2030
-2030
Step-Ups-2030
-2030
Seated Leg Curls25 lbs.200
25 lbs.200
Lying Leg Curls25 lbs.200
25 lbs.200
Chest
Barbell Bench Press35 lbs.100
35 lbs.100
Biceps
Standing Barbell Curls20 lbs.200
20 lbs.200
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Recumbent Stationary Bike0.000 miles5-
0.000 miles0-
The Superman0.000 miles1-
0.000 miles1-

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