NICOLETTEDC

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:

nicolettedc on November 04, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Lower Back, Chest, Abs, Biceps, Triceps

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Back Extension: Ground	-	10	20
	-	10	20
Back Extension: Plank Hold with Lift	-	10	30
	-	10	30
Chest
Pushups	-	10	30
	-	5	30
Burpees	-	10	60
	-	5	60
Pushups: Wide-Grip	-	5	60
Pushups: Close-Grip	-	5	60
Plank to Pushup	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Gymnastics (General)	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	15	30
	-	15	30
Side Crunches	-	15	30
	-	15	30
Windshield Wiper	-	15	30
	-	15	30
Negative Crunches	-	15	30
	-	15	30
Back
One-Arm Dumbbell Bent-Over Rows	15 lbs.	10	30
	15 lbs.	6	30
	15 lbs.	4	30
Wide Grip Front Chin-Ups	-	2	45
	-	2	45
Pull Ups	-	2	45
	-	2	45

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	1 miles	10	-

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