KNEWMI

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

knewmi89 on February 28, 2012

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Abs, Biceps, Calves, Chest, Forearms, Thighs, Triceps

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Tags:

calves, forearms, Biceps, cardio, chest, Thighs, abdominal

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	100	30
Side Crunches	-	100	30
Reverse Crunches	-	100	30
Biceps
Suicide Curls	5 lbs.	100	60
Standing Dumbbell Reverse Curls	5 lbs.	100	60
Seated Curls	5 lbs.	100	60
Calves
Standing Calf Raises	-	100	60
Seated Calf Raises	-	100	60
Single-Leg Ankle Mobilization	-	100	60
Chest
Pushups	-	20	60
Pec Deck Flyes	5 lbs.	100	60
Spiderman Pushup	-	20	60
Forearms
Weight Roll-Ups	5 lbs.	100	60
Dumbbell Reverse Wrist Curls	5 lbs.	100	60
Dumbbell Wrist Curls	5 lbs.	100	60
Thighs
Barbell Squats	-	100	60
Leg Extensions	-	100	60
Lying Leg Curls	-	100	60
Triceps
Alternating Supine Triceps Extensions	5 lbs.	100	60
Lying Triceps Extensions	5 lbs.	100	60
Supine Triceps Extensions	5 lbs.	100	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0 miles	10	-
Dancing	0 miles	60	-
Jumping Rope	0 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	100	30
Side Crunches	-	100	30
Reverse Crunches	-	100	30
Biceps
Suicide Curls	5 lbs.	100	60
Standing Dumbbell Reverse Curls	5 lbs.	100	60
Seated Curls	5 lbs.	100	60
Calves
Standing Calf Raises	-	100	60
Seated Calf Raises	-	100	60
Single-Leg Ankle Mobilization	-	100	60
Chest
Pushups	-	20	60
Pec Deck Flyes	5 lbs.	100	60
Spiderman Pushup	-	20	60
Forearms
Weight Roll-Ups	5 lbs.	100	60
Dumbbell Reverse Wrist Curls	5 lbs.	100	60
Dumbbell Wrist Curls	5 lbs.	100	60
Thighs
Barbell Squats	-	100	60
Leg Extensions	-	100	60
Lying Leg Curls	-	100	60
Triceps
Alternating Supine Triceps Extensions	5 lbs.	100	60
Lying Triceps Extensions	5 lbs.	100	60
Supine Triceps Extensions	5 lbs.	100	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0 miles	10	-
Dancing	0 miles	60	-
Jumping Rope	0 miles	10	-

No comments have been posted yet.