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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:

mcl20877 on March 23, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Flat Bench Dumbbell Flyes	15 lbs.	14	60
	15 lbs.	14	60
Incline Dumbbell Flyes	12 lbs.	14	60
	12 lbs.	14	60
Triceps
One-Arm Dumbbell Extensions	10 lbs.	8	60
	10 lbs.	8	60
One-Arm Dumbbell Kickbacks	8 lbs.	13	60
	8 lbs.	13	60
Abs
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	60	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	20 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
Dumbbell Squats	15 lbs.	15	90
	15 lbs.	15	90
	15 lbs.	15	90
Partial Dumbbell Squats	15 lbs.	12	90
	15 lbs.	12	90
Calves
Seated Dumbbell Calf Raises	15 lbs.	10	60
	15 lbs.	10	60
Lower Back
Back Extensions	-	10	60
	-	10	60
Abs
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	60	-

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