WORKOUT 1: TOTAL TRANSFORMATION

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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:

BellaAmazona1 on January 20, 2014

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

Description

Daily interval cardio - min 20 mins: http://www.womenshealthmag.com/fitness/cardio-intervals or http://www.fitnessmagazine.com/workout/cardio/our-best-cardio-workouts/

Strength training workout comes from: http://www.muscleandfitnesshers.com/training/weight-loss-workout-plan-women

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	-	15	30
	-	15	30
Seated Leg Curls	-	15	30
	-	15	30
Angled Leg Press (toes pointed out)	-	20	30
	-	20	30
	-	20	30
	-	20	30
Smith Machine Squats	-	20	30
	-	20	30
	-	20	30
	-	20	30
Leg Extensions	-	15	30
	-	15	30
	-	15	30
	-	15	30
Hack Squats	-	15	30
	-	15	30
	-	15	30
	-	15	30
Lying Leg Curls	-	15	30
	-	15	30
	-	15	30
	-	15	30
Stiff-Legged Deadlifts	-	15	30
	-	15	30
	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	20	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Machine Lateral Raises	-	12	30
	-	12	30
	-	12	30
	-	12	30
Chest
One-Arm Incline Neutral Dumbbell Press	-	15	30
	-	15	30
	-	15	30
	-	15	30
Shoulders
Single-Arm Dumbbell Shoulder Press	-	15	30
	-	15	30
	-	15	30
	-	15	30
Lateral Raise and Rear Lateral Raise	-	15	30
	-	15	30
	-	15	30
	-	15	30
Chest
Machine Incline Chest Press	-	15	30
	-	15	30
	-	15	30
	-	15	30
Triceps
Triceps Cable Pushdowns	-	15	30
	-	15	30
	-	15	30
	-	15	30
Triceps Bench Dips	-	12	30
	-	12	30
	-	12	30
	-	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Spinning	0 miles	45	-

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