MOONSEER

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

Moonseer on October 21, 2010

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunch Twists	-	30	30
	-	30	30
Back
Bent Over Row with Back Extension	10 lbs.	20	60
	10 lbs.	20	60
Biceps
Seated Hammer Curls	10 lbs.	20	60
	10 lbs.	20	60
Calves
Seated Calf Raises	10 lbs.	20	60
	10 lbs.	20	60
Chest
Pec Deck Flyes	10 lbs.	20	60
	10 lbs.	20	60
Shoulders
Machine Shoulder Press	10 lbs.	20	60
	10 lbs.	20	60
Thighs
Leg Extensions	10 lbs.	20	60
	10 lbs.	20	60
Barbell Squats	10 lbs.	20	60
	10 lbs.	20	60
Hip Abduction Machine	10 lbs.	20	60
	10 lbs.	20	60
Seated Leg Curls	10 lbs.	20	60
	10 lbs.	20	60
Glute Machine Press	10 lbs.	20	60
	10 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0 miles	5	-
Brisk Walk	0 miles	15	-
Cool Down	0 miles	5	-
Cardio Warm Up	0 miles	5	-
Advanced Curves Workout	0 miles	25	-
Cool Down	0 miles	10	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0 miles	5	-
Pace Walk	0.75 miles	20	-
Cool Down	0 miles	10	-

No comments have been posted yet.