USUAL

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:

abbie5057 on May 26, 2009

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Workout Category:

Cardio Training Only

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Biceps, Abs, Triceps, Shoulders

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cross-Country Skiing Machine	0.000 miles	0	-
Easy Ride	0.000 miles	0	-
Walking (steps/day)	0.000 miles	0	-
Elliptical Trainer	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Concentration Curls	10 lbs.	30	60
Abs
Ball Crunches	-	10	30
Bicycle Crunches	-	10	30
Rectus Abdominis Contraction	-	15	30
Triceps
One-Arm Dumbbell Kickbacks	10 lbs.	15	60
One-Dumbbell Triceps Extensions	10 lbs.	15	60
Shoulders
Front Dumbbell Raises	10 lbs.	30	60
Lateral Dumbbell Raises	3 lbs.	30	60
Standing Dumbbell Press	20 lbs.	30	60

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