JANINECARA01

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

JanineCara on August 24, 2012

Users:

Comments:

See 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

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	25 lbs.	10	60
	25 lbs.	10	60
Pushups	-	15	60
	-	15	60
Swiss Ball Dumbbell Flyes	12 lbs.	12	60
	12 lbs.	12	60
Triceps
One-Dumbbell Triceps Extensions	17 lbs.	8	60
	17 lbs.	8	60
Triceps Bench Dips	-	15	60
	-	15	60
Abs
Crunches	-	20	20
	-	20	20
	-	20	20
Dumbbell Side Bends	15 lbs.	15	20
	15 lbs.	15	20
	15 lbs.	15	20

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	20	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	12 lbs.	10	60
	12 lbs.	10	60
Stiff-Legged Dumbbell Deadlifts	15 lbs.	10	60
	15 lbs.	10	60
Squats with Swiss Ball	-	12	60
	-	12	60
Calves
Seated Dumbbell Calf Raises	10 lbs.	10	60
	10 lbs.	10	60
Lower Back
Back Extensions	-	10	60
	-	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Reverse Crunches	-	15	20
	-	15	20
	-	15	20

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	20	-

No comments have been posted yet.