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:
teena on April 17, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Fat-burning
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Abs, Biceps, Back, Lower Back, Shoulders, Trapezius, Triceps, Thighs, Calves

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Workout Routine Sample

Day 14
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press5 lbs.1560
5 lbs.1560
Dumbbell Floor Press8 lbs.1560
8 lbs.1560
Dumbbell Flyes8 lbs.1560
8 lbs.1560
Abs
Dumbbell Side Bends8 lbs.1530
8 lbs.1530
Flutter Kicks-1530
-1530
Glute Bridge with Abduction-1530
-1530
Side Jackknifes-1530
-1530
Bench Knee Tucks-1530
-1530
Leg Raises-1530
-1530
Reverse Crunches-1530
-1530
Biceps
Dumbbell Bicep Curls: Single-Leg5 lbs.1560
5 lbs.1560
Standing Dumbbell Curls5 lbs.1560
5 lbs.1560
Standing Dumbbell Reverse Curls5 lbs.1560
5 lbs.1560
Day 15
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
0.000 miles30-

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