FAYGOKISS

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:

faygokiss on October 07, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Expert

Target Gender:

Women

Body Parts:

Biceps, Abs, Back, Thighs, Triceps, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Barbell Bicep Curls: Single-Leg	5 lbs.	30	60
Abs
Barbell Rollout	5 lbs.	30	30
Bridge (Plank)	-	30	30
Closed Leg Toe Touches	-	30	30
Back
Cross-Bench Dumbbell Pullovers	5 lbs.	30	60
Abs
Crunch Twists	-	30	30
Crunches	-	30	30
Thighs
Dumbbell Bulgarian Split Squat	5 lbs.	30	60
Back
Dumbbell Pullovers	5 lbs.	30	60
Abs
Dumbbell Side Bends	5 lbs.	30	30
Back
Dumbbell Snatch	5 lbs.	30	60
Thighs
Dumbbell Step Ups	5 lbs.	30	60
Triceps
Dumbbell Triceps Press	5 lbs.	30	60
Abs
Flutter Kicks	-	30	30
Biceps
Incline Dumbbell Curls	5 lbs.	30	60
Abs
Side Jackknifes	-	30	30
Knee to Chest Crunches	-	30	30
Bench Knee Tucks	-	30	30
Knee-Up Crunches	-	30	30
Thighs
Leg Extensions	5 lbs.	30	60
Abs
Leg Raises	-	30	30
Thighs
Lying Leg Curls	5 lbs.	30	60
Calves
One-Leg Dumbbell Calf Raises	5 lbs.	30	60
Back
Plate Good Morning	5 lbs.	30	60
Biceps
Prone Dumbbell Curl	5 lbs.	30	60
Back
Reverse Fly	5 lbs.	30	60
Biceps
Seated Hammer Curls	5 lbs.	30	60
Abs
Side Crunches	-	30	30
Back
Single-Leg Dumbbell Rows: One Arm	5 lbs.	30	60
Thighs
Sissy Squats	5 lbs.	30	60
Biceps
Standing Alternate Dumbbell Curls	5 lbs.	30	60
Abs
Straight-Arm Side Bridge	-	30	30
Windshield Wiper	-	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Household Tasks	0.000 miles	0	-
Jog in Place	0.000 miles	0	-
Jumping Jacks	0.000 miles	0	-

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