This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
lara_jessica on March 11, 2015
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Thighs, Back, Abs, Chest, Shoulders, Triceps, Biceps, Calves
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Friday

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Butt Lift (Bridge)--60
--60
Back
Dumbbell Woodchopper--60
--60
Thighs
Walking Lunges without Weight--60
--60
Abs
Dumbbell Side Bends--30
--30
Thighs
Squats with Tubing--60
--60
Back
One-Arm Dumbbell Bent-Over Rows--60
--60
Abs
Side Plank with Rotation--30
--30
Thighs
Side Leg Raise--60
--60
Abs
Reverse Crunches--30
--30
Thighs
Clam Shell--60
--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Jumping Jacks0 miles0-
0 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press--60
--60
Abs
Plank Knees In and Out--30
--30
Shoulders
Shoulder Press with Tubing--60
--60
Triceps
Lying Triceps Extensions--60
--60
Biceps
Dumbbell Hammer Curl and Press--60
--60
Triceps
One-Dumbbell Triceps Extensions--60
--60
Chest
Pushups--60
--60
Abs
Medicine-Ball Russian Twist--30
--30
Thighs
Dumbbell Deadlifts--60
--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Jumping Jacks0 miles0-
0 miles0-

Workout routine comments

No comments have been posted yet.



Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.
We have updated our Privacy Policy, effective May 25, 2018. We have done this in preparation for the EU's new data privacy law, the General Data Protection Regulation (GDPR). Please take the time to review our updated documentation by clicking on the Privacy Policy link at the bottom of this page. By continuing to use this service on or after May 25, 2018, you agree to our updated Privacy Policy.