PF 30 MIN WORKOUT @ 237

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:

AlexandraCamidg on December 06, 2015

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Thighs, Chest, Back, Shoulders, Biceps, Triceps, Abs

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	30 lbs.	20	60
Step-Ups	-	20	60
Leg Extensions	30 lbs.	20	60
Step-Ups	-	20	60
Seated Leg Curls	30 lbs.	12	60
Step-Ups	-	20	60
Chest
Machine Chest Press	30 lbs.	15	60
Thighs
Step-Ups	-	20	60
Back
Lat Pulldown with Neutral Grip	15 lbs.	21	60
Thighs
Step-Ups	-	20	60
Back
Seated Cable Rows	30 lbs.	30	60
Thighs
Step-Ups	-	20	60
Shoulders
Machine Shoulder Press	15 lbs.	18	60
Thighs
Step-Ups	-	20	60
Biceps
Bowflex: Seated Biceps Curl	15 lbs.	20	60
Thighs
Step-Ups	-	20	60
Triceps
Machine Triceps Extensions	15 lbs.	20	60
Thighs
Step-Ups	-	20	60
Abs
Bowflex: Seated (Resisted) Abdominal Crunch	40 lbs.	20	60
Thighs
Step-Ups	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Tredmill incline 5.0 speed 4.0	0 miles	20	120
Elliptical Trainer	0 miles	20	120

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	30 lbs.	20	60
Step-Ups	-	20	60
Leg Extensions	30 lbs.	20	60
Step-Ups	-	20	60
Seated Leg Curls	30 lbs.	12	60
Step-Ups	-	20	60
Chest
Machine Chest Press	30 lbs.	15	60
Thighs
Step-Ups	-	20	60
Back
Lat Pulldown with Neutral Grip	15 lbs.	21	60
Thighs
Step-Ups	-	20	60
Back
Seated Cable Rows	30 lbs.	30	60
Thighs
Step-Ups	-	20	60
Shoulders
Machine Shoulder Press	15 lbs.	18	60
Thighs
Step-Ups	-	20	60
Biceps
Bowflex: Seated Biceps Curl	15 lbs.	20	60
Thighs
Step-Ups	-	20	60
Triceps
Machine Triceps Extensions	15 lbs.	20	60
Thighs
Step-Ups	-	20	60
Abs
Bowflex: Seated (Resisted) Abdominal Crunch	40 lbs.	20	60
Thighs
Step-Ups	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Tredmill incline 5.0 speed 4.0	0 miles	20	120
Elliptical Trainer	0 miles	20	120

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