ABS ROZ

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:

yrosalind774 on September 25, 2009

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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 Exercises	Exercise 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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	30 lbs.	15	120
	40 lbs.	10	120
	45 lbs.	8	120
	50 lbs.	6	120
	60 lbs.	4	120
Incline Barbell Press	35 lbs.	8	120
	45 lbs.	4	120
	45 lbs.	2	120
	50 lbs.	1	120
Incline Dumbbell Press	12 lbs.	10	120
	15 lbs.	8	120
	15 lbs.	6	120
Flat Bench Dumbbell Flyes	12 lbs.	8	120
	15 lbs.	6	120
	15 lbs.	4	120
Abs
Reverse Crunches	-	50	30
	-	50	30
Crunches	-	50	30
	-	50	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0.000 miles	30	-

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