BEGINNERS WORKOUT

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:

ShannonGail on March 09, 2014

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Biceps, Chest, Triceps, Abs, Calves, Thighs

Workout Length:

5 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Dumbbell Curls	5 lbs.	20	60
	5 lbs.	20	60
Chest
Dumbbell Bench Press	5 lbs.	20	10
	5 lbs.	20	10
Dumbbell Flyes	5 lbs.	20	60
	5 lbs.	20	60
Triceps
One-Arm Dumbbell Extensions	5 lbs.	40	60
	5 lbs.	40	60
One-Arm Dumbbell Kickbacks	5 lbs.	40	60
Abs
Reverse Crunches	-	20	10
	-	20	10
Bridge (Plank)	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30
Calves
Standing Calf Raises	-	20	60
	-	20	60
Thighs
Dumbbell Lunges	5 lbs.	40	60
	5 lbs.	40	60
Butt Lift (Bridge)	-	20	60
In-Place Side Lunge	-	20	60

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Yoga for Beginners	0 miles	0	-
	0 miles	0	-

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