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:
yssa on July 02, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Chest

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Triceps
One-Arm Dumbbell Extensions12 lbs.860
12 lbs.860
12 lbs.860
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Thighs
Squats: Body Weight-1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Walking (steps/day)0.000 miles30-
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges20 lbs.1090
20 lbs.1090
20 lbs.1090
Partial Dumbbell Squats15 lbs.1590
15 lbs.1590
15 lbs.1590
Calves
Seated Barbell Calf Raises35 lbs.1060
Lower Back
Back Extension: Ground-1060
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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