MY PHASE 1

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:

coco7504 on September 17, 2012

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Abs, Lower Back, Thighs, Chest, Triceps, Biceps, Shoulders

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunch Twists	-	15	0
Knee to Chest Crunches	-	15	0
Side-Ups	-	10	0
Lower Back
Back Extension: Plank Hold with Lift	-	10	0
Back Extensions	-	15	60
Thighs
Hip Abduction Machine	-	10	30
Chest
Machine Chest Press	-	10	30
Back
Wide-Grip Front Pulldowns	-	10	30
Triceps
Machine Triceps Extensions	-	10	30
Thighs
Hip Adduction Machine	-	10	30
Biceps
Machine Preacher Curls	-	10	30
Thighs
Lying Leg Curls	-	10	120
Chest
Machine Incline Chest Press	-	10	30
Back
Wide-Grip Front Pulldowns	-	10	30
Triceps
Machine Triceps Extensions	-	10	30
Thighs
Leg Extensions	-	10	30
Biceps
Machine Preacher Curls	-	10	30
Thighs
Lying Leg Curls	-	10	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	10	-
Cool Down	0.000 miles	15	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0.000 miles	0	-
220 yard sprint (1/8 mile)	0.000 miles	0	-
Active Rest - Walk (RPE 1)	0.000 miles	0	-
220 yard sprint (1/8 mile)	0.000 miles	0	-
Active Rest - Walk (RPE 1)	0.000 miles	0	-
440 yard sprint (1/4 mile)	0.000 miles	0	-
Active Rest - Walk (RPE 1)	0.000 miles	0	-
440 yard sprint (1/4 mile)	0.000 miles	0	-
Cool Down	0.000 miles	0	-

No comments have been posted yet.