WEEKLY 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:

jen7016 on March 11, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Thighs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	200	30
Thighs
Seated Machine Leg Press	30 kg.	120	60
Seated Leg Curls	10 kg.	90	60
Leg Extensions	10 kg.	90	60
Hip Abduction Machine	25 kg.	150	60
Hip Adduction Machine	25 kg.	150	60

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Treadmill Running	3.110 km	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	100	30
Thighs
Seated Machine Leg Press	30 kg.	60	60
Seated Leg Curls	10 kg.	45	60
Leg Extensions	10 kg.	45	60
Hip Abduction Machine	25 kg.	75	60
Hip Adduction Machine	25 kg.	75	60

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 km	0	-

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