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:
Elyza on June 12, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Thighs, Chest, Shoulders, Biceps, Triceps, Back, Lower Back, Calves, Abs

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Workout Routine Sample

Day 1
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Speedwalking0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges12 lbs.860
12 lbs.660
12 lbs.660
Dumbbell Squats15 lbs.860
15 lbs.660
15 lbs.660
Chest
Dumbbell Bench Press15 lbs.860
15 lbs.660
15 lbs.660
Shoulders
Lateral Dumbbell Raises5 lbs.860
5 lbs.660
5 lbs.660
Biceps
Seated Hammer Curls8 lbs.860
8 lbs.660
8 lbs.660
Triceps
One-Arm Dumbbell Extensions8 lbs.860
8 lbs.660
8 lbs.660
Back
One-Arm Dumbbell Bent-Over Rows15 lbs.860
15 lbs.660
Lower Back
Back Extension: Ground-max60
Calves
One-Leg Dumbbell Calf Raises15 lbs.860
15 lbs.660
15 lbs.660
Abs
Side Crunches-1530
-1530
Bicycle Crunches-1530
-1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles0-

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