MY WORKIOT 12345

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:

screenname1490 on February 06, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Lower Back, Biceps, Chest, Shoulders, Triceps

Workout Length:

14 days

Workout Days:

No preference

Description

here's my workout. i'm a hard core 13 year old. i also do a sport 3-5 times a week and xtra strength training sometimes with a friend. :)

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	0 miles	30	-
Jumping Jacks	0 miles	3	-
jogging	0 miles	10	-
Walking up and down stairs	0 miles	5	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Side Crunches	-	30	10
V Sit-Ups	-	60	20
Side Plank	-	60	15
Lower Back
Back Extension: Ground	-	60	30
Biceps
Standing Cable Bicep Curls: Alternating	8 lbs.	40	20
Chest
Pushups	-	60	30
Shoulders
30 Degree Dumbbell Raises	8 lbs.	100	30
Triceps
Triceps Bench Dips	-	10	50
One-Dumbbell Triceps Extensions	8 lbs.	45	10

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