BACK

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

diber1am on March 11, 2010

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Lower Back, Trapezius, Thighs, Calves, Triceps, Biceps

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	-	30
Side Plank	-	-	30
Core Stabilization with Twist	-	-	30
Bench Knee Tucks	-	-	30
Lower Back
Back Extension: Ground	-	10	60
	-	10	60
Trapezius
Dumbbell Upright Rows	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Medium Run	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	100	30
Reverse Crunches	-	100	30
Flutter Kicks	-	100	30
Leg Raises	-	100	30
Crunch Twists	-	100	30
Bridge (Plank)	-	1	30
Thighs
Dumbbell Lunges	24 lbs.	10	60
	24 lbs.	10	60
	24 lbs.	10	60
Dumbbell Squats	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Standing Leg Curls	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Seated Machine Leg Press	90 lbs.	10	60
	100 lbs.	10	60
	110 lbs.	10	60
Calves
Standing Calf Raise (no weight)	-	15	60
	-	15	60
	-	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Medium Run	0.000 miles	0	-
Elliptical Trainer	0.000 miles	0	-

No comments have been posted yet.