SB 2012!

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:

Getfit2o12 on January 09, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Thursday, Friday, Saturday

Description

Getting in shape for break. Resistance Training as well as cardio for ultimate fat burning

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Seated Machine Leg Press	-	15	30
	-	15	30
	-	10	30
Calves
Seated Calf Raises	-	12	30
	-	12	30
Standing Calf Raises	-	15	30
	-	15	30
Chest
Plank to Pushup	-	12	30
	-	12	30
Back
Wide-Grip Front Pulldowns	-	11	30
	-	11	30
Close-Grip Pulldowns	-	11	30
	-	11	30
Lower Back
Reverse Hyperextension	-	15	60
	-	15	60
Abs
Side Plank	-	-	30
	-	-	30
Bridge (Plank)	-	-	45
	-	-	45
Belly Blaster	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Eliptical	0 miles	30	-
Treadmill Incline Walk/Jog	0 miles	15	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Dumbbell Shoulder Press, Staggered Stance	-	10	30
	-	10	30
Lateral Dumbbell Raises	-	10	30
	-	10	30
Front Dumbbell Raises	-	10	30
	-	10	30
Biceps
Barbell One-Arm Biceps Curl	-	15	30
	-	15	30
Triceps
Triceps Bench Dips	-	10	30
	-	10	30
Abs
Side Plank	-	-	30
	-	-	30
Bridge (Plank)	-	-	45
	-	-	45
Belly Blaster	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Eliptical	0 miles	30	-
Treadmill Incline Walk/Jog	0 miles	15	-

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