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:
8125 on January 01, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Abs, Calves, Thighs, Chest, Back, Lower Back, Shoulders, Trapezius, Triceps, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Closed Leg Toe Touches-3030
Glute-Hamstring Hyperextensions-3030
Leg Raises-3030
Windshield Wiper-3030
Calves
Standing Calf Raise (no weight)-3060
Thighs
Squats: Body Weight-3060
Forward Lunges-3060
Jumping Jacks: Basic-3060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press15 lbs.860
15 lbs.860
15 lbs.860
Back
One-Arm Dumbbell Bent-Over Rows15 lbs.860
15 lbs.860
15 lbs.860
Lower Back
Back Extension: Ground-1060
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030

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