This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
tegagirl on September 04, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Women
Body Parts:
Thighs, Calves, Lower Back, Abs, Shoulders, Trapezius, Biceps, Forearms, Chest, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges12 lbs.1090
12 lbs.1090
12 lbs.1090
12 lbs.1090
Angled Leg Press110 lbs.1090
110 lbs.1090
110 lbs.1090
110 lbs.1090
Lying Leg Curls20 lbs.1590
20 lbs.1590
20 lbs.1590
Leg Extensions20 lbs.2090
20 lbs.2090
Calves
Standing Calf Raises90 lbs.1060
90 lbs.1060
Seated Calf Raises25 lbs.1460
25 lbs.1460
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
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.)
Shoulders
Seated Barbell Front Press30 lbs.860
30 lbs.860
30 lbs.860
Lateral Dumbbell Raises2 lbs.2460
2 lbs.2460
Front Dumbbell Raises2 lbs.2460
2 lbs.2460
Trapezius
Barbell Upright Rows20 lbs.860
20 lbs.860
20 lbs.860
Barbell Shrugs45 lbs.1060
45 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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