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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:

cindydembrun on December 31, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	70 lbs.	10	90
	70 lbs.	10	90
	70 lbs.	10	90
Standing Leg Curls	5 lbs.	15	90
	5 lbs.	15	90
	5 lbs.	15	90
Calves
Standing Calf Raises	60 lbs.	10	60
Lower Back
Machine Low Back Extensions	30 lbs.	10	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	8 lbs.	8	60
	8 lbs.	8	60
	8 lbs.	8	60
Trapezius
Barbell Upright Rows	15 lbs.	8	60
	15 lbs.	8	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30

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