JANINECARA02

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 September 28, 2012

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Decline Pushups	-	15	60
	-	15	60
	-	15	60
Dumbbell Chest Press on Swiss Ball	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
Triceps
Swiss Ball Overhead Trceps Extensions	17 lbs.	8	60
	17 lbs.	8	60
One-Arm Dumbbell Kickbacks	10 lbs.	8	60
	10 lbs.	8	60
Abs
Medicine-Ball Russian Twist	-	15	20
	-	15	20
	-	15	20
Swiss Ball Rollout	-	15	20
	-	15	20
	-	15	20

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Reverse Lunge	15 lbs.	10	90
	15 lbs.	10	90
Swiss Ball One-Leg Curls	-	12	90
	-	12	90
Wall Sits	-	60	90
	-	60	90
Calves
Standing Calf Raises	15 lbs.	12	60
	15 lbs.	12	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60

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

No comments have been posted yet.