This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
shawnee
Rating:
 Unrated
Created By:
shawnee on June 05, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Thighs, Chest, Shoulders, Biceps, Triceps, Back, Lower Back, Calves, Abs

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Workout Routine Sample

Day 1
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles45-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges10 lbs.1060
10 lbs.1060
10 lbs.1060
Dumbbell Squats10 lbs.1060
10 lbs.1060
10 lbs.1060
Chest
Flat Bench Dumbbell Flyes15 lbs.1060
15 lbs.1060
15 lbs.1060
Shoulders
Seated Dumbbell Press12 lbs.1060
12 lbs.1060
12 lbs.1060
Biceps
Standing Alternate Dumbbell Curls10 lbs.1060
10 lbs.1060
10 lbs.1060
Triceps
Triceps Bench Dips-660
-660
Back
One-Arm Dumbbell Bent-Over Rows15 lbs.1060
15 lbs.1060
Lower Back
Back Extension: Ground-max60
Calves
One-Leg Dumbbell Calf Raises15 lbs.1060
15 lbs.1060
15 lbs.1060
Abs
Crunches-1530
-1530
Reverse Crunches-1530
-1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-

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