KRUSENAROUND

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:

krusenaround on October 11, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 5

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	15	0
Bridge (Plank)	-	15	0
Lower Back
Back Extension: Ground	-	15	120
	-	15	120
Thighs
Angled Leg Press	90 lbs.	10	60
	90 lbs.	10	60
Leg Extensions	30 lbs.	5	60
	30 lbs.	5	60
	30 lbs.	5	60
Hip Adduction Machine	70 lbs.	15	60
Hip Abduction Machine	70 lbs.	15	60
Chest
Incline Dumbbell Press	20 lbs.	15	60
	20 lbs.	15	60
Back
Wide-Grip Front Pulldowns	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	15	60
Triceps
One-Arm Dumbbell Kickbacks	12 lbs.	15	60
	12 lbs.	15	60
	12 lbs.	15	60
Abs
Incline Sit-Ups	-	10	30
	-	10	30
Flutter Kicks	-	15	30
	-	15	30
Calves
Standing Calf Raises	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
Lower Back
Machine Low Back Extensions	120 lbs.	15	60
	120 lbs.	15	60
Abs
Ball Crunches	-	1	30
Leg Raises	-	15	30
	-	15	30
Triceps
Rope Extensions	25 lbs.	15	60
	25 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	0	-
Elliptical Trainer	0.000 miles	0	-
Brisk Walk	1.350 miles	50	-

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