WEEKS 1-3

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:

Pelejuju on April 26, 2009

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Comments:

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Workout Category:

Circuit Training

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Biceps, Triceps, Shoulders, Abs, Calves, Thighs, Back, Lower Back

Description

This is a workout designed by myself for me as a dancer. There is a lot of cardio and core strengthening.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Seated Hammer Curls	10 lbs.	15	60
	10 lbs.	15	60
Triceps
One-Arm Dumbbell Extensions	10 lbs.	15	60
	10 lbs.	15	60
One-Arm Dumbbell Kickbacks	10 lbs.	15	60
	10 lbs.	15	60
Shoulders
Decline or Braced Dumbbell Row	10 lbs.	15	60
	10 lbs.	15	60
Lateral Dumbbell Raises	10 lbs.	15	60
	10 lbs.	15	60
Abs
Bicycle Crunches	-	16	30
Bridge (Plank)	-	30	30
	-	30	30
Crunches	-	64	30
Flutter Kicks	-	16	30
	-	16	30
Hanging Knee Tucks	-	8	30
	-	8	30
Hanging Leg Raises	-	8	30
	-	8	30
Leg Raises	-	16	30
Reverse Crunches	-	16	30
Side Crunches	-	24	30
	-	24	30
Straight-Arm Side Bridge	-	8	30
	-	8	30
Windshield Wiper	-	16	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Calves
Seated Calf Raises	25 lbs.	15	60
	25 lbs.	15	60
Standing Calf Raise (no weight)	-	15	60
	-	15	60
Thighs
Angled Leg Press	150 lbs.	15	60
	150 lbs.	15	60
Duck Hack Squats	100 lbs.	15	60
	100 lbs.	15	60
Hip Abduction Machine	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Hip Adduction Machine	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Leg Extensions	25 lbs.	10	60
	25 lbs.	10	60
Lying Leg Curls	25 lbs.	15	60
	25 lbs.	15	60
Wide-Grip Stiff-Legged Deadlift	15 lbs.	15	60
	15 lbs.	15	60
Back
Lat Pulldown with Neutral Grip	35 lbs.	15	60
	35 lbs.	15	60
Seated Cable Rows	25 lbs.	15	60
	25 lbs.	15	60
Lower Back
Back Extensions	-	15	60
	-	15	60
Machine Low Back Extensions	25 lbs.	15	60
	25 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	35	-

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