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:
yrosalind774 on September 25, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Abs, Chest, Thighs, Lower Back, Shoulders, Trapezius, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Bicycle Crunches--30
--30
--30
Closed Leg Toe Touches--30
--30
--30
Crunches--30
--30
Dumbbell Side Bends--30
--30
--30
--30
Glute Bridge with Abduction--30
--30
--30
Knee to Chest Crunches--30
--30
Reverse Crunches--30
--30
--30
Roman Chair Oblique Twists--30
--30
--30
--30
--30
--30
Side-Ups--30
--30
Sit-Ups--30
--30
--30
Windshield Wiper--30
--30
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press30 lbs.15120
40 lbs.10120
45 lbs.8120
50 lbs.6120
60 lbs.4120
Incline Barbell Press35 lbs.8120
45 lbs.4120
45 lbs.2120
50 lbs.1120
Incline Dumbbell Press12 lbs.10120
15 lbs.8120
15 lbs.6120
Flat Bench Dumbbell Flyes12 lbs.8120
15 lbs.6120
15 lbs.4120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles30-

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