Online Fitness Trainer, Exercise Programs & Workout Routines

BACK TO BASICS 2012

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:
TimeToFly on December 27, 2011
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Advanced
Target Gender:
Women
Body Parts:
Back, Chest, Abs, Shoulders, Thighs
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
Description
My new lifestyle workout for 2012 that combine 2 days of whole body weight training with 3 weekly runs and walks on "rest" days.

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Workout Routine Sample

Day 1
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running2.6 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Seated Cable Rows35 lbs.1560
35 lbs.1560
35 lbs.1560
Chest
Machine Chest Press40 lbs.1560
40 lbs.1560
40 lbs.1560
Pushups-1060
-1060
-1060
Abs
Machine Crunches45 lbs.1530
45 lbs.1530
45 lbs.1530
Shoulders
Machine Shoulder Press35 lbs.1560
35 lbs.1560
35 lbs.1560
Back
Close-Grip Pulldowns55 lbs.1560
55 lbs.1560
55 lbs.1560
Abs
Ball Crunches-2530
-2530
-2530
Thighs
Seated Machine Leg Press140 lbs.1560
140 lbs.1560
140 lbs.1560
Abs
Bridge (Plank)--30
--30
--30
Thighs
Squats: Body Weight-1560
-1560
-1560
Step-Ups-1560
-1560
-1560
-1560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Brisk Walk0 miles30-
Elliptical Trainer0 miles10-

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