LOWER1

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:

shanki on November 02, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Thighs, Calves, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Single-Leg Press	15 lbs.	36	60
	15 lbs.	36	60
	19 lbs.	36	60
Hip Adduction Machine	15 lbs.	36	60
	15 lbs.	36	60
	19 lbs.	36	60
Calves
Standing Calf Raises	15 lbs.	36	60
	15 lbs.	36	60
	19 lbs.	36	60
Thighs
Lying Leg Curls	15 lbs.	36	60
Hip Adduction Machine	10 lbs.	36	60
Abs
Crunches	-	30	30
	-	30	30
Crunch Twists	-	30	30
	-	30	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Single-Leg Press	15 lbs.	36	60
	15 lbs.	36	60
Hip Adduction Machine	15 lbs.	36	60
Calves
Standing Calf Raises	15 lbs.	36	60
Thighs
Lying Leg Curls	15 lbs.	36	60
Hip Adduction Machine	10 lbs.	36	60
Abs
Crunches	-	15	30
Crunch Twists	-	15	30

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