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:
tazz0713 on February 26, 2019
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Abs, Thighs, Triceps, Biceps
Workout Length:
6 days
Workout Days:
No preference

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-105
-105
Thighs
Dumbbell Lunges5 lbs.105
5 lbs.105
Dumbbell Squats5 lbs.105
5 lbs.105
Butt Lift (Bridge)-155
-155
Triceps
One-Arm Dumbbell Kickbacks5 lbs.105
5 lbs.105
One-Arm Dumbbell Extensions5 lbs.105
5 lbs.105
Abs
Bridge (Plank)-22
-22
Ball Crunches-100
Closed Leg Toe Touches-155
-155
High Knees-52
-52
Biceps
Seated Hammer Curls5 lbs.105
5 lbs.105
Barbell One-Arm Biceps Curl5 lbs.105
5 lbs.105
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0 miles100
Kickboxing0 miles100
Stepper0 miles100
Spiderman Mountain Climbers0 miles80
0 miles80
Upright Stationary Bike0 miles50
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-105
-105
Thighs
Dumbbell Lunges5 lbs.105
5 lbs.105
Dumbbell Squats5 lbs.105
5 lbs.105
Butt Lift (Bridge)-155
-155
Triceps
One-Arm Dumbbell Kickbacks5 lbs.105
5 lbs.105
One-Arm Dumbbell Extensions5 lbs.105
5 lbs.105
Abs
Bridge (Plank)-22
-22
Ball Crunches-100
Closed Leg Toe Touches-155
-155
High Knees-52
-52
Biceps
Seated Hammer Curls5 lbs.105
5 lbs.105
Barbell One-Arm Biceps Curl5 lbs.105
5 lbs.105
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0 miles100
Kickboxing0 miles100
Stepper0 miles100
Spiderman Mountain Climbers0 miles80
0 miles80
Upright Stationary Bike0 miles50

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