This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
slimsyl
Rating:
 Unrated
Created By:
slimsyl on September 09, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps
Description
I do not own ANY workout equipment. Please keep this in mind when designing my workout program.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press25 lbs.860
25 lbs.860
25 lbs.860
Triceps
One-Arm Dumbbell Extensions8 lbs.860
8 lbs.860
8 lbs.860
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges15 lbs.1090
15 lbs.1090
15 lbs.1090
Partial Dumbbell Squats10 lbs.1790
10 lbs.1790
10 lbs.1790
Calves
Seated Barbell Calf Raises25 lbs.1060
Lower Back
Back Extension: Ground-1060
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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