CARDIO/MUSCLE FITNESS

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:

arie_berie on June 26, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	12	30
	-	12	30
Reverse Crunches	-	12	30
	-	12	30
Side Crunches	-	12	30
	-	12	30
Ball Crunches	-	12	30
	-	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0 miles	5	-
Upright Stationary Bike	0 miles	30	-
Cool Down	0 miles	5	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	-	12	60
	-	12	60
Shoulders
Machine Shoulder Press	-	12	60
	-	12	60
Back
Wide-Grip Front Pulldowns	-	12	60
	-	12	60
Machine Seated Rows	-	12	60
	-	12	60
Biceps
Machine Preacher Curls	-	12	60
	-	12	60
Triceps
Machine Triceps Extensions	-	12	60
	-	12	60
Thighs
Leg Extensions	-	12	60
	-	12	60
Seated Leg Curls	-	12	60
	-	12	60
Hip Abduction Machine	-	12	60
	-	12	60
Hip Adduction Machine	-	12	60
	-	12	60
Calves
Standing Calf Raises	-	12	60
	-	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0 miles	5	-
Treadmill Walk: Incline 10%	0 miles	20	-
Cool Down	0 miles	5	-

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