Loading...
Therese's Beginner Two Week Workout
General
Beginner
Dumbbell
Plan Details
The Therese's Beginner Two Week Workout routine by tdemers is a 14 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
back butt biceps
Est. 81 min
7 exercises
Hamstring Curls on the ball
3 Sets x 12 Reps
Superman
3 Sets
Dumbbell Hammer Curl
3 Sets x 12 Reps
Underhand Pullups
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Glute Kickback
3 Sets x 12 Reps
Aerobics
1 Set
Day 2
cardio
Est. 62 min
1 exercise
Aerobics
1 Set
Day 3
Chest Shoulders and Triceps
Est. 106 min
7 exercises
Machine Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Aerobics
1 Set
Day 4
cardio
Est. 62 min
1 exercise
Aerobics
1 Set
Day 5
legs hips and abs
Est. 85 min
7 exercises
Stability Ball Wall Squat
3 Sets x 12 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 12 Reps
Hot Potatoes
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Side Step-Up
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Aerobics
1 Set
Day 6
Break/Light Yoga or Pilates
Est. 0 min
0 exercises
This day is empty
Day 7
Light cardio/pilates/yoga
Est. 0 min
0 exercises
This day is empty
Day 8
back butt and biceps
Est. 34 min
5 exercises
Barbell Preacher Curl
3 Sets x 12 Reps
Flutter Kick
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Underhand Pullups
3 Sets x 12 Reps
Hamstring Curls on the ball
3 Sets x 12 Reps
Day 9
cardio
Est. 0 min
0 exercises
This day is empty
Day 10
Chest Shoulders and Triceps
Est. 114 min
8 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Aerobics
1 Set
Day 11
cardio
Est. 0 min
0 exercises
This day is empty
Day 12
legs hips and abs
Est. 92 min
8 exercises
Stability Ball Wall Squat
3 Sets x 12 Reps
Side Step-Up
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Hot Potatoes
3 Sets x 12 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 12 Reps
Scissor Kick
3 Sets x 12 Reps
Hyperextensions - Side Bend
3 Sets x 10 Reps
Aerobics
1 Set
Day 13
Break/Light Yoga or Pilates
Est. 0 min
0 exercises
This day is empty
Day 14
Light cardio/pilates/yoga
Est. 0 min
0 exercises
This day is empty
