JM WKS 1 & 2

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:

CathyOH on November 11, 2009

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Workout Category:

Circuit Training

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups: Kneeling	-	15	60
	-	15	60
	-	15	60
Thighs
Barbell Squats	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Chest
Dumbbell Flyes	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Thighs
Sissy Squats	12 lbs.	15	60
	12 lbs.	15	60
	12 lbs.	15	60
Triceps
Triceps Bench Dips	-	15	60
	-	15	60
	-	15	60
Thighs
Leg Extensions	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Shoulders
Lateral Dumbbell Raises	8 lbs.	15	60
	8 lbs.	15	60
	8 lbs.	15	60
Abs
Crunches	-	30	30
	-	30	30
	-	30	30
Triceps
One-Dumbbell Triceps Extensions	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Abs
Flutter Kicks	-	30	30
	-	30	30
	-	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Jumping Jacks	0.000 miles	0	-
Jumping Rope	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Seated Cable Pulldowns	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
Lower Back
Deadlifts	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Back
Seated Cable Rows	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
Thighs
Lunges: Sagittal to Balance	-	15	60
	-	15	60
	-	15	60
Lower Back
Back Extensions	-	15	60
	-	15	60
	-	15	60
Thighs
Standing Leg Curls	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Biceps
Standing Dumbbell Curls	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Abs
Bicycle Crunches	-	30	30
	-	30	30
	-	30	30
Biceps
Concentration Curls	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Abs
Russian Twist	-	30	30
	-	30	30
	-	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Jumping Jacks	0.000 miles	0	-
Jumping Rope	0.000 miles	0	-

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