FIRST WEEK

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:

brooks922 on February 05, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	5.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	max	120
Incline Dumbbell Press	12 lbs.	15	0
	10 lbs.	10	30
Incline Dumbbell Flyes	10 lbs.	15	0
	10 lbs.	10	30
Biceps
Seated Hammer Curls	8 lbs.	15	0
	8 lbs.	10	30
Standing Alternate Dumbbell Curls	10 lbs.	15	30
Triceps
One-Arm Dumbbell Extensions	5 lbs.	15	0
	5 lbs.	10	30
Triceps Bench Dips	-	max	30
One-Arm Dumbbell Kickbacks	5 lbs.	15	30
Abs
Crunches	-	25	30
Bicycle Crunches	-	25	30
Reverse Crunches	-	25	30
Crunches	-	25	0
Bicycle Crunches	-	25	0
Reverse Crunches	-	25	0
Lower Back
Back Extension: Ground	-	max	120
	-	max	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Morning Run	2.000 miles	0	-
Evening Run	2.000 miles	0	-

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