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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Rating:
 Unrated
Created By:
flashton on March 04, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Abs, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Machine Crunches--30
--30
--30
Crunch Twists--30
--30
--30
Thighs
Leg Extensions80 lbs.1260
95 lbs.1060
110 lbs.860
120 lbs.660
Lying Leg Curls50 lbs.1560
65 lbs.1260
70 lbs.1060
80 lbs.660
Hip Abduction Machine95 lbs.1660
120 lbs.1060
135 lbs.660
Hip Adduction Machine65 lbs.1660
85 lbs.1060
95 lbs.460
Sissy Squats174 lbs.1060
Angled Leg Press210 lbs.1660
240 lbs.1060
260 lbs.860
275 lbs.460
Calves
Seated Calf Raises--60
--60
--60
One-Leg Dumbbell Calf Raises--60
--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles0-

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