Online Fitness Trainer, Exercise Programs & Workout Routines
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:
roblaf16 on April 28, 2012
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Abs, Chest, Thighs, Back, Biceps, Triceps, Shoulders, Lower Back

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Workout Routine Sample

Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-1530
Bench Knee Tucks-1530
Chest
Pushups-1545
Thighs
Dumbbell Lunges12 lbs.1260
Back
Dumbbell Row15 lbs.1245
Biceps
Standing Alternate Dumbbell Curls12 lbs.1245
Triceps
One-Arm Dumbbell Kickbacks12 lbs.1245
Chest
Dumbbell Alternating Chest Press on Swiss Ball12 lbs.1245
Thighs
Dumbbell Jump Squat15 lbs.1060
Back
Pull Up with Neutral Grip-1545
Biceps
Dumbbell Bicep Curls: Single-Leg12 lbs.1245
Triceps
Triceps Bench Dips-1045
Abs
Bridge (Plank)-145
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Walk: Incline 15%0.000 miles5-
Day 4
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Walk: Incline 15%0.000 miles0-

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