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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:

sam5pell on May 06, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Abs, Biceps, Shoulders, Triceps, Calves, Thighs

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	25	30
Bicycle Crunches	-	25	30
Reverse Crunches	-	15	30
Leg Raises	-	15	30
Sit-Ups	-	25	30
Bridge (Plank)	-	3	45
Mountain Climbers	-	25	30
Biceps
Standing Barbell Curls	8 lbs.	25	30
Shoulders
Standing Alternating Shoulder Press	8 lbs.	25	30
Triceps
Dumbbell Triceps Press	8 lbs.	25	30
Pushups: Close Grip with Rotation	-	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0 miles	15	-
Stretching	0 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Calves
Standing Calf Raises	-	50	60
Thighs
Barbell Squats	-	25	60
Dumbbell Lunges	-	25	60
Dumbbell Squats	-	25	60
Walking Lunges without Weight	-	25	60
Wall Sits	-	25	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0 miles	25	-
Stretching	0 miles	10	-

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