DALJ WORKOUT #2

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:

dalj on February 01, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Abs, Chest, Triceps, Thighs, Shoulders, Lower 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
Machine Crunches	10 lbs.	15	30
	10 lbs.	15	30
	10 lbs.	15	30
	10 lbs.	15	30
Flutter Kicks	-	25	30
	-	25	30
	-	25	30
	-	25	30
Leg Raises	-	25	30
	-	25	30
	-	25	30
	-	25	30
Mountain Climbers	-	15	30
	-	15	30
	-	15	30
	-	15	30
Windshield Wiper	-	10	30
	-	10	30
	-	10	30
	-	10	30
Under Over	-	10	30
	-	10	30
	-	10	30
	-	10	30
Cable Crunches	25 lbs.	20	30
	25 lbs.	20	30
	25 lbs.	20	30
	25 lbs.	20	30
Side Jackknifes	-	20	30
	-	20	30
	-	20	30
	-	20	30
Kneeling Vacuum	-	20	30
	-	20	30
	-	20	30
	-	20	30
Absolo Machine	-	15	30
	-	15	30
	-	15	30
	-	15	30
Hanging Knee Tucks	-	10	30
	-	10	30
	-	10	30
	-	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	4 miles	30	-
Treadmill Walk: Incline 15%	0 miles	30	-
Cybex Arc Trainer-4 incline/15 resistance	0 miles	30	-
Upright Stationary Bike	4 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Bench Press: Speed	20 lbs.	25	60
	20 lbs.	25	60
	20 lbs.	25	60
	20 lbs.	25	60
	20 lbs.	25	60
Incline Dumbbell Flyes	10 lbs.	20	60
	10 lbs.	20	60
	10 lbs.	20	60
	10 lbs.	20	60
	10 lbs.	20	60
Pec Deck Flyes	25 lbs.	20	60
	25 lbs.	20	60
	25 lbs.	20	60
	25 lbs.	20	60
	25 lbs.	20	60
Machine Chest Press	20 lbs.	25	60
	20 lbs.	25	60
	20 lbs.	25	60
	20 lbs.	25	60
Abs
Cable Crunches	30 lbs.	25	30
	30 lbs.	25	30
	30 lbs.	25	30
	30 lbs.	25	30
	30 lbs.	25	30
Under Over	-	15	30
	-	15	30
	-	15	30
	-	15	30
Medicine Ball Rotations	-	20	30
	-	20	30
	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cybex Arc Trainer-4 incline/15 resistance	0 miles	30	-
Treadmill Walk: Incline 15%	0 miles	30	-

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