THE BASIC WORKOUT PLAN FOR WOMEN

Use this Workout Plan

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:

FitClick on January 12, 2010

Users:

5,180 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

Description

Unsure how to get started? Try this basic plan that includes 3 days of strength training and 3 days of cardio training per week and 1 rest day.

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Back
Close-Grip Pulldowns	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Lower Back
Machine Low Back Extensions	50 lbs.	10	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30

Workout routine comments

Really excited to get started on this plan... is it okay if I do the cardio (running) AND the strength training on the same day? Seems like a waste of a day at the gym to just do cardio for 1/2 hour then leave.

shenansplace

January 14, 2011 at 2:01pm

omg what do i do if i cant even go to the gym?

chelsey310

January 10, 2011 at 5:42pm

i hate looking in the mirror at myself and saying next year will be different. Next year comes and its still the same. i really need this year to be different.

Kekelady20

January 6, 2011 at 5:16pm

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