This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
margolynn on March 16, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Abs, Lower Back, Thighs, Calves, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Incline Chest Press60 lbs.860
60 lbs.860
60 lbs.860
Abs
Machine Crunches100 lbs.1030
100 lbs.1030
Machine Side Twists50 lbs.1030
50 lbs.1030
Chest
Machine Chest Press80 lbs.1060
80 lbs.1060
Lower Back
Machine Low Back Extensions150 lbs.1060
150 lbs.1060
150 lbs.1060
Thighs
Hip Adduction Machine150 lbs.1060
150 lbs.1060
150 lbs.1060
Hip Abduction Machine150 lbs.1060
150 lbs.1060
150 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press160 lbs.1090
160 lbs.1090
160 lbs.1090
160 lbs.1090
Lying Leg Curls30 lbs.1590
30 lbs.1590
30 lbs.1590
Leg Extensions40 lbs.1490
40 lbs.1490
Calves
Standing Calf Raises140 lbs.1060
140 lbs.1060
Lower Back
Machine Low Back Extensions60 lbs.1060
60 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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