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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:

lindaj6 on February 26, 2010

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Chest, Triceps, Abs, Thighs, Lower Back, Shoulders, Biceps

Description

working with seniors

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	85 lbs.	8	60
	85 lbs.	8	60
Triceps
One-Arm Dumbbell Kickbacks	12 lbs.	8	60
	12 lbs.	8	60
Abs
Bench Knee Tucks	-	10	45
Crunches	-	20	45

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Squats	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
Partial Dumbbell Squats	15 lbs.	17	90
	15 lbs.	17	90
Lower Back
Back Extensions	-	10	60
Abs
Bench Knee Tucks	-	10	45
Crunches	-	20	45

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

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