LAKENS WORKOUT

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:

lakengenaille on September 14, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Biceps, Calves, Lower Back, Thighs, Abs

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Seated Hammer Curls	15 lbs.	8	60
	15 lbs.	8	60
Incline Dumbbell Curls	15 lbs.	8	60
	15 lbs.	12	60
Calves
One-Leg Dumbbell Calf Raises	15 lbs.	8	60
	15 lbs.	12	60
Lower Back
Back Extension: Ground	-	5	60
	-	5	60
Thighs
Leg Extensions	30 lbs.	8	60
	30 lbs.	12	60
	30 lbs.	8	60
Dumbbell Lunges	15 lbs.	8	60
	15 lbs.	8	60
Dumbbell Squats	10 lbs.	8	60
	10 lbs.	8	60
Squats: Body Weight	-	8	60
	-	8	60
Barbell Lunges: Lateral	15 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	20	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	15	30
	-	15	30
Side Crunches	-	8	30
	-	8	30
Side Plank	-	8	30
	-	8	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
bicycling	0 miles	20	-

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