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:
teamtrevor on April 17, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Fat-burning
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Incline Chest Press50 lbs.860
50 lbs.860
50 lbs.860
Pec Deck Flyes20 lbs.1460
20 lbs.1460
Machine Chest Press50 lbs.1260
50 lbs.1260
Triceps
Machine Triceps Extensions30 lbs.860
30 lbs.860
One-Arm Dumbbell Kickbacks5 lbs.1760
5 lbs.1760
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press140 lbs.1090
140 lbs.1090
140 lbs.1090
140 lbs.1090
Lying Leg Curls25 lbs.1690
25 lbs.1690
25 lbs.1690
Leg Extensions30 lbs.1790
30 lbs.1790
Calves
Standing Calf Raises120 lbs.1060
120 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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