CIRCUIT 1

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:

roblaf16 on April 28, 2012

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	15	30
Bench Knee Tucks	-	15	30
Chest
Pushups	-	15	45
Thighs
Dumbbell Lunges	12 lbs.	12	60
Back
Dumbbell Row	15 lbs.	12	45
Biceps
Standing Alternate Dumbbell Curls	12 lbs.	12	45
Triceps
One-Arm Dumbbell Kickbacks	12 lbs.	12	45
Chest
Dumbbell Alternating Chest Press on Swiss Ball	12 lbs.	12	45
Thighs
Dumbbell Jump Squat	15 lbs.	10	60
Back
Pull Up with Neutral Grip	-	15	45
Biceps
Dumbbell Bicep Curls: Single-Leg	12 lbs.	12	45
Triceps
Triceps Bench Dips	-	10	45
Abs
Bridge (Plank)	-	1	45

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 15%	0.000 miles	5	-

Day 4

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 15%	0.000 miles	0	-

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