END OF YEAR

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:

motherx5 on December 29, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	max	30
Incline Dumbbell Press	12 lbs.	15	45
Pec Deck Flyes	20 lbs.	12	45
Back
Close-Grip Pulldowns	40 lbs.	12	45
Machine Seated Rows	35 lbs.	10	45
Shoulders
Seated Dumbbell Press	12 lbs.	10	45
Thighs
Angled Leg Press	110 lbs.	12	60
Hip Abduction Machine	30 lbs.	12	45
Hip Adduction Machine	30 lbs.	12	45
Barbell Lunges	25 lbs.	10	60
Biceps
Concentration Curls	8 lbs.	12	45
Cable Curls	25 lbs.	10	45
Triceps
One-Arm Dumbbell Extensions	8 lbs.	12	45
Machine Triceps Extensions	20 lbs.	12	45
Calves
Standing Calf Raises	80 lbs.	15	45
Abs
Ball Crunches	-	25	30
Flutter Kicks	-	25	30
Side Jackknifes	-	20	30
Closed Leg Toe Touches	-	20	30
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	0	-

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