CIRCUIT 1

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:

corthel on November 09, 2009

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Workout Category:

Circuit Training

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0.000 miles	50	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Ball Crunches	-	25	30
Flutter Kicks	-	25	30
Chest
Pushups	-	max	30
Thighs
Angled Leg Press	100 lbs.	12	60
Back
Close-Grip Pulldowns	40 lbs.	12	45
Biceps
Concentration Curls	8 lbs.	12	45
Triceps
One-Arm Dumbbell Extensions	5 lbs.	12	45
Abs
Side Jackknifes	-	20	30
Chest
Incline Dumbbell Press	10 lbs.	15	45
Thighs
Hip Abduction Machine	30 lbs.	12	45
Hip Adduction Machine	30 lbs.	12	45
Calves
Standing Calf Raises	70 lbs.	15	45
Triceps
Machine Triceps Extensions	20 lbs.	12	45
Abs
Closed Leg Toe Touches	-	20	30
Chest
Pec Deck Flyes	20 lbs.	12	45
Thighs
Barbell Lunges	20 lbs.	10	60
Back
Machine Seated Rows	30 lbs.	10	45
Shoulders
Seated Dumbbell Press	10 lbs.	10	45
Biceps
Cable Curls	20 lbs.	10	45
Lower Back
Back Extension: Plank Hold with Lift	-	10	45

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Steady-State Cardio	0.000 miles	25	-

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