YMCA!

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:

TriGem333 on May 28, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Abs, Thighs, Lower Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Crunches	40 lbs.	20	30
	40 lbs.	20	30
Thighs
Hip Abduction Machine	80 lbs.	20	60
	80 lbs.	20	60
Hip Adduction Machine	80 lbs.	20	60
	80 lbs.	20	60
Leg Extensions	60 lbs.	20	60
Lower Back
Machine Low Back Extensions	40 lbs.	20	60
	40 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	0.500 miles	0	-
Cool Down	0.000 miles	0	-
Elliptical Trainer	0.250 miles	0	-
Pre-Lift Cardio Warm Up	0.000 miles	0	-

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