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:
 Rating: 2.0/5.0
Created By:
cherridalton on January 24, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
High Intensity Cardio
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Thighs, Calves, Abs, Chest, Back, Biceps, Shoulders, Triceps, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges10 lbs.1260
10 lbs.1060
10 lbs.860
--60
Calves
One-Leg Dumbbell Calf Raises10 lbs.1260
10 lbs.1060
10 lbs.860
Abs
Crunches-1530
-1530
Chest
Machine Chest Press25 lbs.1560
Back
Machine Pullovers25 lbs.1560
Biceps
Machine Preacher Curls25 lbs.1560
--60
Thighs
Hip Abduction Machine50 lbs.2560
Hip Adduction Machine50 lbs.2560
Leg Extensions50 lbs.2560
Lying Leg Curls50 lbs.2560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-
Elliptical Trainer0.000 miles55-
Swimming0.000 miles20-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles45-

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