MY WORKOUT

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:

agent2be on August 07, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Abs, Thighs, Back, Biceps, Chest, Triceps, Lower Back, Calves, Forearms, Trapezius

Workout Length:

7 days

Workout Days:

Sunday, Tuesday, Wednesday, Thursday, Saturday

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	30	30
Bench Knee Tucks	-	30	30
Thighs
Leg Extensions	-	30	60
Back
One-Arm Dumbbell Bent-Over Rows	-	30	60
Biceps
Standing Alternate Dumbbell Curls	-	30	60
Thighs
Barbell Squats	-	45	60
Chest
Pushups	-	5	60
Abs
Side-Ups	-	15	30
Mountain Climbers	-	15	30
Triceps
Triceps Bench Dips	-	5	60
Lower Back
Reverse Hyperextension	-	5	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Swimming	0 miles	30	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunch Twists	-	30	30
Mountain Climber with Pushup	-	20	30
Back
One-Arm Dumbbell Bent-Over Rows	-	30	60
Biceps
Standing Alternate Dumbbell Curls	-	30	60
Calves
Standing Calf Raise (no weight)	-	60	60
Chest
Pushups	-	10	60
Burpees	-	15	60
Forearms
Dumbbell Wrist Curls	-	25	60
Lower Back
Reverse Hyperextension	-	10	60
Thighs
Dumbbell Squats	-	30	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0 miles	20	-
Swimming	0 miles	10	-

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