Online Fitness Trainer, Exercise Programs & Workout Routines

BEGGINING 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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Rating:
 Unrated
Created By:
Melopes1 on July 09, 2014
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Thighs, Calves, Lower Back, Abs, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats45 lbs.1090
45 lbs.1090
45 lbs.1090
45 lbs.1090
Angled Leg Press90 lbs.1090
90 lbs.1090
90 lbs.1090
Lying Leg Curls20 lbs.1290
20 lbs.1290
Leg Extensions20 lbs.1890
20 lbs.1890
Calves
Calf Presses60 lbs.1060
60 lbs.1060
60 lbs.1060
Lower Back
Machine Low Back Extensions30 lbs.1060
30 lbs.1060
30 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 miles45-
Day 5
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Barbell Front Press25 lbs.860
25 lbs.860
25 lbs.860
Lateral Cable Raises5 lbs.1060
5 lbs.1060
5 lbs.1060
Trapezius
Barbell Upright Rows15 lbs.860
15 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

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