BRUH

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:

harrycrow on March 12, 2015

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Thighs, Back

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	20	30
	-	20	30
	-	20	30
	-	20	30
	-	20	30
Thighs
Seated Machine Leg Press	60 lbs.	15	60
	70 lbs.	15	60
	80 lbs.	15	60
	70 lbs.	15	60
	60 lbs.	15	60
Leg Extensions	50 lbs.	15	60
	60 lbs.	15	60
	60 lbs.	15	60
	50 lbs.	15	60
Back
Machine Seated Rows	20 lbs.	15	60
	25 lbs.	15	60
	30 lbs.	15	60
	25 lbs.	15	60
	20 lbs.	15	60
Abs
Crunches	-	20	30
	-	20	30
	-	20	30
	-	20	30
	-	20	30
Thighs
Seated Machine Leg Press	60 lbs.	15	60
	70 lbs.	15	60
	80 lbs.	15	60
	70 lbs.	15	60
	60 lbs.	15	60
Leg Extensions	50 lbs.	15	60
	60 lbs.	15	60
	60 lbs.	15	60
	50 lbs.	15	60
Back
Machine Seated Rows	20 lbs.	15	60
	25 lbs.	15	60
	30 lbs.	15	60
	25 lbs.	15	60
	20 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Zumba	0 miles	50	-
30-Day Shred Workout	0 miles	20	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	20	30
	-	20	30
	-	20	30
	-	20	30
	-	20	30
Thighs
Seated Machine Leg Press	60 lbs.	15	60
	70 lbs.	15	60
	80 lbs.	15	60
	70 lbs.	15	60
	60 lbs.	15	60
Leg Extensions	50 lbs.	15	60
	60 lbs.	15	60
	60 lbs.	15	60
	50 lbs.	15	60
Back
Machine Seated Rows	20 lbs.	15	60
	25 lbs.	15	60
	30 lbs.	15	60
	25 lbs.	15	60
	20 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Zumba	0 miles	50	-

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