SKINNY

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:

mvallett on January 09, 2011

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Workout Category:

Walking

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	50 lbs.	15	45
Dumbbell Flyes	12 lbs.	12	45
Back
One-Arm Dumbbell Bent-Over Rows	15 lbs.	15	45
Seated Cable Rows	35 lbs.	12	45
Shoulders
Seated Dumbbell Press	10 lbs.	12	45
Thighs
Smith Machine Squats	45 lbs.	12	60
Dumbbell Lunges	12 lbs.	10	60
Lying Leg Curls	25 lbs.	10	45
Biceps
Machine Preacher Curls	20 lbs.	15	45
Standing Alternate Dumbbell Curls	10 lbs.	12	45
Incline Dumbbell Curls	8 lbs.	12	45
Triceps
One-Arm Dumbbell Kickbacks	5 lbs.	15	45
Triceps Cable Pushdowns	20 lbs.	12	45
Triceps Bench Dips	-	10	45
Abs
Crunches	-	25	30
Hanging Leg Raises	-	15	30
Bridge (Plank)	-	1	45
	-	1	45
Reverse Crunches	-	20	30
Lower Back
Back Extension: Ground	-	10	45

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0.000 miles	0	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-

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