10K TRAINING AND TONING

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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Rating:
 Unrated
Created By:
danele85 on January 26, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Abs, Thighs, Chest, Calves
Tags:
toning, 10k
Description
10K training and general toning.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Hanging Leg Raises-830
-830
Thighs
Hip Abduction Machine55 lbs.860
55 lbs.860
Hip Adduction Machine55 lbs.860
55 lbs.860
Leg Extensions25 lbs.860
25 lbs.860
Chest
Machine Chest Press15 lbs.860
15 lbs.860
Abs
Machine Crunches15 lbs.1030
15 lbs.1030
Chest
Machine Incline Chest Press15 lbs.860
15 lbs.860
Calves
Seated Calf Raises15 lbs.860
15 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
10K Race2.500 miles33-

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