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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:

agreenland88 on June 07, 2009

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Comments:

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Workout Category:

Running & Race Training

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Chest, Back, Lower Back, Abs

Description

run for 33 mins 2 min cool down

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	110 lbs.	8	60
	110 lbs.	8	60
Flat Bench Dumbbell Flyes	25 lbs.	13	60
	25 lbs.	13	60
Back
One-Arm Dumbbell Bent-Over Rows	35 lbs.	8	60
	35 lbs.	8	60
Wide-Grip Front Pulldowns	75 lbs.	10	60
	75 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

has this plan worked for you yet

kashshay

December 13, 2010 at 9:33am

agreenland88
35 F

ndavison156
31 F

lrbinkley
33 F