AT HOME WORKOUT (MR)

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:

Maria2R on September 15, 2014

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Jump Squats: Body Weight	-	15	60
Abs
Mountain Climbers	-	15	30
Chest
Pushups	-	10	60
Triceps
Triceps Bench Dips	-	10	60
Chest
Decline Pushups	-	10	60
Flat Bench Dumbbell Flyes	15 lbs.	10	60
Shoulders
Lateral Dumbbell Raises	10 lbs.	10	60
Back
Dumbbell Row	25 lbs.	10	60
Biceps
Standing Dumbbell Curls	15 lbs.	10	60
Standing Hammer Curls	15 lbs.	10	60
Triceps
Lying Triceps Extensions	25 lbs.	10	60
Abs
Leg Raises	-	20	30
Crunches	-	20	30
Reverse Crunches	-	20	30
Side Crunches	-	20	30
Knee-Up Crunches	-	20	30
Thighs
Squats: Body Weight	-	max	60
Plie Squat	30 lbs.	10	60
Step-Ups	-	10	60
	-	10	60
	-	10	60
Stiff-Legged Deadlifts	50 lbs.	10	60
Butt Lift (Bridge)	-	15	60
Donkey Kicks without Weight	-	15	60
	-	15	60
	-	15	60
	-	15	60
Fire Hydrant	-	15	60
	-	15	60
Side Leg Raise	-	15	60
	-	15	60
Reverse Side Leg Raise	-	15	60
	-	15	60
Calves
Standing Calf Raises	90 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	0.000 miles	0	-
Best Way to Exercise: Toe Tap Rock Back	0.000 miles	0	-

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