WORKOUT

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:

rachelkescott on January 16, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	-	30
Crunch Twists	-	-	30
V Sit-Ups	-	-	30
Side Plank	-	-	30
Back
Kettlebell Two-Hand Swing	10 lbs.	40	60
Biceps
Standing Alternate Dumbbell Curls	12 lbs.	30	60
Lower Back
Deadlifts	15 lbs.	40	60
Shoulders
Seated Dumbbell Press	10 lbs.	30	60
Front Dumbbell Raises	5 lbs.	30	60
Thighs
Dumbbell Lunges	10 lbs.	30	60
Dumbbell Squats	10 lbs.	30	60
Stiff-Legged Dumbbell Deadlifts	10 lbs.	30	60
Triceps
One-Arm Dumbbell Kickbacks	8 lbs.	30	60
Triceps Bench Dips	-	30	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	2.5 miles	0	-

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