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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:

sarahortiz on September 21, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	10 lbs.	20	60
	10 lbs.	20	60
	10 lbs.	20	60
Back
Seated Cable Extensions	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60
Chest
Incline Dumbbell Press	10 lbs.	20	60
	10 lbs.	20	60
	10 lbs.	20	60
Back
Seated Cable Pulldowns	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60
Abs
Machine Crunches	20 lbs.	20	30
	20 lbs.	20	30
	20 lbs.	20	30
Lower Back
Machine Low Back Extensions	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60
Abs
Bench Knee Tucks	-	20	30
	-	20	30
	-	20	30

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	5 lbs.	20	60
	5 lbs.	20	60
	5 lbs.	20	60
Lying Leg Curls	10 lbs.	20	60
	10 lbs.	20	60
	10 lbs.	20	60
Leg Extensions	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60
Smith Machine Squats	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60
Calves
Seated Calf Raises	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
Abs
Machine Crunches	20 lbs.	20	30
	20 lbs.	20	30
	20 lbs.	20	30
Lower Back
Machine Low Back Extensions	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60
Abs
Knee to Chest Crunches	-	20	30
	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	0.000 miles	45	-

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