COLLEENS

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:

colleenlouie on August 16, 2011

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	12 lbs.	8	60
	12 lbs.	8	60
Back
Dumbbell Row	12 lbs.	12	60
	12 lbs.	12	60
Shoulders
Machine Shoulder Press	30 lbs.	12	60
Thighs
Forward Lunges	-	15	60
	-	15	60
Squats: Body Weight	-	15	60
	-	15	60
Biceps
Standing Alternate Dumbbell Curls	12 lbs.	8	60
	12 lbs.	8	60
Triceps
One-Arm Dumbbell Kickbacks	12 lbs.	8	60
	12 lbs.	8	60
Abs
Crunches	-	15	30
	-	15	30
Bench Knee Tucks	-	15	30
	-	15	30
Crunch Twists	-	15	30
	-	15	30
Chest
Pushups	-	15	60
	-	15	60

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

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill	0.000 miles	0	-
Upright Stationary Bike	0.000 miles	0	-

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