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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Rating:
 Unrated
Created By:
nzkiwichic on January 26, 2016
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Abs, Thighs, Back, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Pushups-1545
-1245
Abs
Crunches-1530
-1530
Thighs
Squats: Body Weight-max60
-1260
Back
Dumbbell Row3 kg.max45
3 kg.1245
Biceps
Standing Alternate Dumbbell Curls7 kg.1245
3 kg.1245
Chest
Dumbbell Floor Press3 kg.max45
3 kg.1245
Thighs
Lunges with Body Weight-max60
-1260
Triceps
Dumbbell Lying Triceps Extensions3 kg.max45
3 kg.1245
Triceps Bench Dips-1045
-1045
Abs
Side Crunches-1245
-1245
Chest
Dumbbell Flyes3 kg.1260
3 kg.1260
Abs
Bicycle Crunches-1230
-1230
Hip Lift-1230
-1230
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 km100

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