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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Rating:
 Unrated
Created By:
nance on June 11, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Thighs, Back, Shoulders, Biceps, Triceps, Calves, Abs
Tags:
buttkick
Description
workout

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press15 lbs.1060
15 lbs.1060
Thighs
Dumbbell Squats10 lbs.1060
10 lbs.1060
Back
Wide-Grip Behind-The-Neck Pulldowns30 lbs.1060
30 lbs.1060
Thighs
Stiff-Legged Dumbbell Deadlifts8 lbs.1060
8 lbs.1060
Shoulders
Lateral Dumbbell Raises5 lbs.1060
5 lbs.1060
Front Dumbbell Raises5 lbs.1060
5 lbs.1060
Biceps
Standing Alternate Dumbbell Curls8 lbs.1060
8 lbs.106
Thighs
Dumbbell Lunges10 lbs.1060
10 lbs.1060
Triceps
One-Arm Dumbbell Kickbacks5 lbs.1060
5 lbs.1060
Calves
Seated Calf Raises25 lbs.1060
25 lbs.1060
25 lbs.1060
Chest
Parallel-Bar Dips-1260
Abs
Reverse Crunches-2530
-2530
Crunches-2530
-2530
Side Crunches-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles30-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Jumping Rope0.000 miles20-

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