TAMEKA WORKOUT PLAN

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:

tamekajackson on May 30, 2011

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Body Parts:

Abs, Back, Biceps, Triceps, Thighs, Shoulders

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	10	30
Side Crunches	-	20	30
Knee to Chest Crunches	-	10	30
Leg Raises	-	10	30
Closed Leg Toe Touches	-	10	30
Reverse Crunches	-	10	30
Incline Sit-Ups	-	10	30
Crunches	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Yoga Level 1: Plank Pose	0.000 miles	0	-
Yoga Level 1: Cobra	0.000 miles	0	-
Yoga Level 1: Downward Facing Dog	0.000 miles	0	-
Yoga Level 1: Lunge	0.000 miles	0	-
Yoga Level 1: Warrior 1	0.000 miles	0	-
March in Place	0.000 miles	0	-
March in Place - Wide	0.000 miles	0	-
Jog in Place	0.000 miles	0	-
Jumping Jacks	0.000 miles	0	-
Calisthenics - High Effort	0.000 miles	0	-
Jog in Place - Fast	0.000 miles	0	-
Cardio Kickboxing	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	10 lbs.	15	60
	10 lbs.	15	60
Reverse Fly	5 lbs.	15	60
Biceps
Standing Dumbbell Curls	10 lbs.	15	60
Suicide Curls	10 lbs.	15	60
Concentration Curls	10 lbs.	15	60
Triceps
One-Arm Dumbbell Extensions	5 lbs.	30	60
One-Arm Dumbbell Kickbacks	5 lbs.	30	60
Triceps Bench Dips	-	10	60
Thighs
Barbell Squats	-	30	60
Walking Lunges without Weight	-	30	60
Shoulders
Standing Dumbbell Press	10 lbs.	15	60
Twisting Dumbbell Shoulder Press	10 lbs.	15	60

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