MELS WORKOUT PLAN

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:

melbek30 on April 29, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Abs, Thighs

Tags:

3-month plan

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	2	30
Side Crunches	-	4	30
Leg Raises	-	2	30
Knee to Chest Crunches	-	2	30
Single-Leg Hip Extension	-	2	30
Side Plank	-	2	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	0.000 miles	90	-
Recumbent Stationary Bike	0.000 miles	8	-
Outdoor Cycling	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	3	30
Bench Knee Tucks	-	3	30
Thighs
Leg Extensions	-	3	60
Abs
Bicycle Crunches	-	3	30
Flutter Kicks	-	3	30
Thighs
Lying Leg Curls	-	3	60
Abs
Side Crunches	-	3	30
Thighs
Forward Lunges	-	3	60
Jumping Jacks: Basic	-	3	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	0.000 miles	75	-
Recumbent Stationary Bike	0.000 miles	10	-

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