Online Fitness Trainer, Exercise Programs & Workout Routines

JANINECARA01

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:
JanineCara on August 24, 2012
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms
Workout Length:
7 days
Workout Days:
Tuesday, Wednesday, Thursday, Friday
Description

4-Day weights & cardio

DBs, swiss ball, medicine ball, chin-up bar

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Workout Routine Sample

Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press25 lbs.1060
25 lbs.1060
Pushups-1560
-1560
Swiss Ball Dumbbell Flyes12 lbs.1260
12 lbs.1260
Triceps
One-Dumbbell Triceps Extensions17 lbs.860
17 lbs.860
Triceps Bench Dips-1560
-1560
Abs
Crunches-2020
-2020
-2020
Dumbbell Side Bends15 lbs.1520
15 lbs.1520
15 lbs.1520
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0 miles20-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges12 lbs.1060
12 lbs.1060
Stiff-Legged Dumbbell Deadlifts15 lbs.1060
15 lbs.1060
Squats with Swiss Ball-1260
-1260
Calves
Seated Dumbbell Calf Raises10 lbs.1060
10 lbs.1060
Lower Back
Back Extensions-1060
-1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Reverse Crunches-1520
-1520
-1520
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0 miles20-

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