PROJECT BUTT OFF

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:

scotlansellers on September 06, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Triceps, Abs, Thighs, Chest, Shoulders

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
One-Dumbbell Triceps Extensions	10 lbs.	8	60
	10 lbs.	8	60
One-Arm Dumbbell Kickbacks	10 lbs.	15	60
	10 lbs.	15	60
Abs
Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15
Thighs
Dumbbell Lunges	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Chest
Pushups	-	10	60
	-	10	60
	-	10	60
Abs
Side Crunches	-	8	30
	-	8	30

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)
Brisk Ride	0.000 miles	60

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