KAT'S WEEK

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:

winkiekat on February 08, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Triceps, Chest, Abs, Biceps, Back, Thighs

Description

expanding on my current cardio effort and adding strength training to focus on large muscle groups.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
Triceps Cable Pushdowns	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
One-Arm Dumbbell Kickbacks	5 lbs.	15	60
	5 lbs.	15	60
	5 lbs.	15	60
	5 lbs.	15	60
Machine Triceps Dips	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Chest
Pushups: Kneeling	-	15	60
	-	15	60
	-	15	60
	-	15	60
Flat Bench Dumbbell Flyes	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
Plank Walkup with Dumbbell Drag	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walk Ripley	0.3 miles	10	-
	2 miles	40	-
	2 miles	60	-
Precor Elliptical - 33 Min Fat Burning	0 miles	33	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	60	30
	-	45	30
	-	30	30
	-	30	30
	-	100	30
	-	100	30
Bench Knee Tucks	-	20	30
	-	15	30
	-	10	30
	-	5	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walk Ripley	0.3 miles	10	-
	2 miles	40	-
	2 miles	60	-
Precor Elliptical - 33 Min Fat Burning	0 miles	60	-

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