STARTING SLOW

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:

ladanah on June 26, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Crunches	60 lbs.	3	30
Lower Back
Machine Low Back Extensions	70 lbs.	2	60
Back
Machine Seated Rows	40 lbs.	4	60
Chest
Machine Chest Press	30 lbs.	4	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
25 min elliptical and 10 min exercise bike	0.000 miles	25	-
	0.000 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	180 lbs.	10	90
	180 lbs.	10	90
	180 lbs.	10	90
Standing Leg Curls	15 lbs.	14	90
	15 lbs.	14	90
	15 lbs.	14	90
Calves
Standing Calf Raises	160 lbs.	10	60
Shoulders
Machine Shoulder Press	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Trapezius
Dumbbell Upright Rows	12 lbs.	8	60
	12 lbs.	8	60
Lower Back
Machine Low Back Extensions	60 lbs.	10	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30

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