This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
faygokiss on October 07, 2009
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Barbell Bicep Curls: Single-Leg5 lbs.3060
Abs
Barbell Rollout5 lbs.3030
Bridge (Plank)-3030
Closed Leg Toe Touches-3030
Back
Cross-Bench Dumbbell Pullovers5 lbs.3060
Abs
Crunch Twists-3030
Crunches-3030
Thighs
Dumbbell Bulgarian Split Squat5 lbs.3060
Back
Dumbbell Pullovers5 lbs.3060
Abs
Dumbbell Side Bends5 lbs.3030
Back
Dumbbell Snatch5 lbs.3060
Thighs
Dumbbell Step Ups5 lbs.3060
Triceps
Dumbbell Triceps Press5 lbs.3060
Abs
Flutter Kicks-3030
Biceps
Incline Dumbbell Curls5 lbs.3060
Abs
Side Jackknifes-3030
Knee to Chest Crunches-3030
Bench Knee Tucks-3030
Knee-Up Crunches-3030
Thighs
Leg Extensions5 lbs.3060
Abs
Leg Raises-3030
Thighs
Lying Leg Curls5 lbs.3060
Calves
One-Leg Dumbbell Calf Raises5 lbs.3060
Back
Plate Good Morning5 lbs.3060
Biceps
Prone Dumbbell Curl5 lbs.3060
Back
Reverse Fly5 lbs.3060
Biceps
Seated Hammer Curls5 lbs.3060
Abs
Side Crunches-3030
Back
Single-Leg Dumbbell Rows: One Arm5 lbs.3060
Thighs
Sissy Squats5 lbs.3060
Biceps
Standing Alternate Dumbbell Curls5 lbs.3060
Abs
Straight-Arm Side Bridge-3030
Windshield Wiper-3030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Household Tasks0.000 miles0-
Jog in Place0.000 miles0-
Jumping Jacks0.000 miles0-

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