NOMOREJELLYBOD REVISED

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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:

jellybellykelly on May 10, 2011

Users:

1 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Thighs, Abs

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Description

Every morn do the cardio except the light walk. in the evening before bed do the strength.
Light walk take the calories you consumed from the day before for every calorie do a step. (750 steps = 10 mins) and thats how many mins you before bed light walk is.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Butt Lift (Bridge)	-	15	5
	-	15	5
	-	10	5
	-	10	5
Abs
Glute Bridge with Abduction	-	5	2
	-	5	2
	-	5	2
	-	5	2
	-	5	2
	-	5	2
	-	5	2
	-	5	2
Core Stabilization with Twist	-	15	10
	-	15	10
	-	10	10
	-	10	10
Russian Twist	-	15	10
	-	15	10
	-	10	10
	-	10	10
Bridge (Plank)	-	5	10
	-	5	10
Kneeling Vacuum	-	5	5
	-	5	5
	-	5	5
	-	5	5
Thighs
Butt Lift (Bridge)	-	10	5
	-	10	5
Abs
Glute Bridge with Abduction	-	5	5
	-	5	5
	-	5	5
	-	5	5
Core Stabilization with Twist	-	10	10
	-	10	10
Russian Twist	-	10	10
	-	10	10
Bridge (Plank)	-	5	10
	-	5	10
Kneeling Vacuum	-	10	10
	-	10	10
Thighs
Butt Lift (Bridge)	-	15	5
Abs
Glute Bridge with Abduction	-	5	2
	-	5	2
Core Stabilization with Twist	-	10	10
Russian Twist	-	10	10
Bridge (Plank)	-	5	10
Kneeling Vacuum	-	10	10
Thighs
Butt Lift (Bridge)	-	15	5
Abs
Glute Bridge with Abduction	-	5	2
	-	5	2
Core Stabilization with Twist	-	10	10
Russian Twist	-	10	10
Bridge (Plank)	-	5	10
Kneeling Vacuum	-	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
30 minute brisk walk	0 miles	30	-
Fast walk/walk twist	0 miles	15	-
Light Housework	0 miles	0	-
Best Way to Exercise: Tight Glute Ab Lifts	0 miles	5	-
	0 miles	5	-
quick hula/tight tummy	0 miles	7	-
	0 miles	7	-
Fast walk/walk twist	0 miles	10	-
walking light	0 miles	10	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
30 minute brisk walk	0 miles	30	-
Fast walk/walk twist	0 miles	15	-
Light Housework	0 miles	0	-
pulling weeds in garden, flower beds and yard	0 miles	30	-
Best Way to Exercise: Tight Glute Ab Lifts	0 miles	5	-
	0 miles	5	-
quick hula/tight tummy	0 miles	7	-
	0 miles	7	-
walking light	0 miles	10	-
Fast walk/walk twist	0 miles	10	-

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NOMOREJELLYBOD REVISED

Workout Routine Sample

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