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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:

cmsuredneckgurl on January 13, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Thighs, Abs, Biceps, Triceps, Chest, Back, Lower Back

Description

simple and low impact, nice refresher and starting place.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hip Abduction Machine	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
Abs
Machine Crunches	50 lbs.	20	30
	50 lbs.	20	30
	50 lbs.	20	30
	50 lbs.	20	30
	50 lbs.	20	30
	50 lbs.	20	30
	50 lbs.	10	30
	50 lbs.	10	30
	50 lbs.	10	30
	50 lbs.	10	30
	50 lbs.	10	30
	50 lbs.	10	30
Biceps
Seated Curls	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
Triceps
One-Dumbbell Triceps Extensions	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	2.000 miles	0	-
	2.000 miles	0	-
Incline Walk	0.000 miles	20	-
	0.000 miles	20	-
Recumbent Stationary Bike	3.500 miles	0	-
	3.500 miles	0	-
Spinning	0.000 miles	15	-
	0.000 miles	15	-

Day 5

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	85 lbs.	8	60
	85 lbs.	8	60
	85 lbs.	8	60
Flat Bench Dumbbell Flyes	15 lbs.	14	60
	15 lbs.	14	60
Incline Dumbbell Flyes	12 lbs.	14	60
	12 lbs.	14	60
Back
Close-Grip Pulldowns	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Wide-Grip Front Pulldowns	55 lbs.	10	60
	55 lbs.	10	60
One-Arm Dumbbell Bent-Over Rows	15 lbs.	15	60
	15 lbs.	15	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

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