NEWBIE

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:

cherieclarkin on August 05, 2012

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Workout Category:

Toning

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Abs, Back, Lower Back, Triceps, Chest, Calves, Thighs

Workout Length:

7 days

Workout Days:

Sunday, Tuesday, Saturday

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Hanging Knee Tucks	-	20	30
	-	20	30
Hanging Leg Raises	-	20	30
	-	20	30
Back
Wide-Grip Front Pulldowns	-	-	60
Machine Seated Rows	-	-	60
Lower Back
Machine Low Back Extensions	-	-	60
Triceps
Machine Triceps Extensions	-	-	60
Seated Overhead Cable Extensions	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	0	-
Fitness Walk: 4 MPH	0 miles	0	-

Day 7

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pec Deck Flyes	10 lbs.	40	60
	10 lbs.	40	60
Seated Cable Chest Press	10 lbs.	40	60
	10 lbs.	40	60
Calves
Seated Calf Raises	40 lbs.	40	60
	40 lbs.	40	60
Thighs
Angled Leg Press	40 lbs.	40	60
	40 lbs.	40	60
Dumbbell Squats	20 lbs.	40	60
	20 lbs.	40	60
Abs
Flutter Kicks	-	20	30
	-	20	30
Ab Coaster	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	0	-
Fitness Walk: 4 MPH	0 miles	0	-

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