STRENGHT & CARDIO - SPECIALTY

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:

nazanin5 on May 04, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Tags:

fintness, cardio, Women, strenght

Description

This workout includes three days exercise and four days rest. Each day it works specific part of the body. All three days include cardio wourkout.

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups: Kneeling	-	12	60
	-	12	60
	-	12	60
Dumbbell Chest Press: Alternating	-	12	60
	-	12	60
	-	12	60
Dumbbell Flyes	-	12	60
	-	12	60
	-	12	60
Back
Inverted Row	-	12	60
	-	12	60
	-	12	60
Dumbbell Row	-	12	60
	-	12	60
	-	12	60
Close-Grip Pulldowns	-	12	60
	-	12	60
	-	12	60
Standing Cable Rows: One-Arm	-	12	60
	-	12	60
	-	12	60
Abs
Hanging Leg Raises	-	15	30
	-	15	30
Hanging Knee Tucks	-	15	30
	-	15	30
Bicycle Crunches	-	70	30
	-	70	30
Crunches	-	70	30
	-	70	30
Flutter Kicks	-	70	30
	-	70	30
Side Crunches	-	25	30
	-	25	30
Lower Back
Back Extension: Plank Hold with Lift	-	12	60
	-	12	60
	-	12	60
Back Extensions	-	12	60
	-	12	60
	-	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 10%	0 miles	20	-

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Dumbbell Shoulder Press on Swiss Ball	-	12	60
	-	12	60
	-	12	60
Lateral Dumbbell Raises	-	12	60
	-	12	60
	-	12	60
Cross-Body Cable Raises	-	12	60
	-	12	60
	-	12	60
Trapezius
Barbell Upright Rows	-	12	60
	-	12	60
	-	12	60
Triceps
Lying Triceps Extensions	-	12	60
	-	12	60
	-	12	60
Cable Triceps Pushdown with V-Bar	-	12	60
	-	12	60
	-	12	60
Biceps
Standing Alternate Dumbbell Curls	-	12	60
	-	12	60
	-	12	60
Concentration Curls	-	12	60
	-	12	60
	-	12	60
Forearms
Barbell Wrist Curls	-	12	60
	-	12	60
	-	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 10%	0 miles	20	-

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