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3 Day Women's No Equipment Program
Sample Client
Week 1

  • This is a "medium" week to help your body adapt to a new program without excessive soreness.
  • Rest 45 - 60 seconds between each set.
  • Perform each repetition with a moderate tempo: (2 seconds down, 2 seconds up).
  • You can change the exercises or weight by clicking on the exercise you wish to change
  • .
  • During your workout, record how each exercise felt then, update your program accordingly so that we can track your progress and fine tune your program .
  • Your training.strengthengine.com workout uses the concept of Periodization. This means that as you progress, there will be built-in changes in exercises, sets, reps, or weight to provide your body with the perfect amount of stimulation to help you achieve the fitness level you want!

    To update or exchange a particular exercise, click on the exercise within your program. Click here for further instructions on how to update or modify my program
    D
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    1
    Sunday
    Workout 1 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Lying Back Extension14 reps, 14 reps
    3Lying Cross Body Floor Extension55 reps, 55 reps
    4Bodyweight Plie Squat65 reps, 65 reps
    5Reverse Crunches28 reps, 28 reps
    6Push Ups (regular position)17 reps, 17 reps
    7Isometric Chest Squeezes8 seconds, 6 seconds
    8Cross Crunches55 reps, 55 reps
    9Bodyweight Squat Lunge28 reps, 28 reps
    10Arm Circles65 reps, 65 reps
    11Arm Isometric Flexion\Extension26 reps, 26 reps
    12Bent Leg Knee Ups from Bench55 reps, 55 reps
    13Bodyweight Scoop Deadlifts14 reps, 14 reps
    14Alternate Heel Touchers55 reps, 55 reps
    15Bodyweight One Leg Toe Press0 reps, 0 reps
    16Side Lying Outer Thigh Leg Lifts17 reps, 17 reps
    17Side Lying Inner Thigh Leg Lifts17 reps, 17 reps

    D
    a
    y

    2
    Monday
    Workout 2 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Lying Back Extension14 reps, 14 reps
    3Lying Cross Body Floor Extension55 reps, 55 reps
    4Side Lying Outer Thigh Leg Lifts17 reps, 17 reps
    5Side Lying Inner Thigh Leg Lifts17 reps, 17 reps
    6Push Ups (regular position)18 reps, 18 reps
    7Isometric Chest Squeezes8 seconds, 6 seconds, 6 seconds
    8Reverse Crunches28 reps, 28 reps
    9Bodyweight Plie Squat65 reps, 65 reps
    10Cross Crunches55 reps, 55 reps
    11Arm Circles65 reps, 65 reps
    12Shoulder Shrug and Roll49 reps, 49 reps
    13Arm Isometric Flexion\Extension26 reps, 26 reps
    14Bent Leg Knee Ups from Bench55 reps, 55 reps
    15Bodyweight Squat Lunge28 reps, 28 reps
    16Bodyweight One Leg Toe Press0 reps, 0 reps
    17Bodyweight Scoop Deadlifts14 reps, 14 reps
    18Alternate Heel Touchers55 reps, 55 reps

    D
    a
    y

    3
    Tuesday
    Workout 3 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Lying Back Extension14 reps, 14 reps
    3Lying Cross Body Floor Extension55 reps, 55 reps
    4Bodyweight Plie Squat65 reps, 65 reps
    5Reverse Crunches28 reps, 28 reps
    6Push Ups (regular position)17 reps, 17 reps
    7Isometric Chest Squeezes8 seconds, 6 seconds
    8Cross Crunches55 reps, 55 reps
    9Arm Circles65 reps, 65 reps
    10Arm Isometric Flexion\Extension26 reps, 26 reps
    11Bent Leg Knee Ups from Bench55 reps, 55 reps
    12Bodyweight Scoop Deadlifts14 reps, 14 reps
    13Alternate Heel Touchers55 reps, 55 reps
    14Bodyweight One Leg Toe Press0 reps, 0 reps
    15Side Lying Outer Thigh Leg Lifts17 reps, 17 reps
    16Side Lying Inner Thigh Leg Lifts17 reps, 17 reps

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