ADVANCED TONING FOR WOMEN

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
FitClick
Rating:
 Rating: 3.8/5.0
Created By:
FitClick on January 12, 2010
Comments:
Workout Category:
Toning
Experience Level:
Advanced
Target Gender:
Women
Body Parts:
Chest, Thighs, Back, Shoulders, Biceps, Triceps, Calves, Abs
Description
This six-day per week plan equally balances strength and cardio workouts, focusing on all body parts three days per week, with simple cardio workouts the highlight of the other three days.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press20 lbs.1060
20 lbs.1060
Thighs
Dumbbell Squats15 lbs.1060
15 lbs.1060
Back
Wide-Grip Behind-The-Neck Pulldowns40 lbs.1060
40 lbs.1060
Thighs
Stiff-Legged Dumbbell Deadlifts10 lbs.1060
10 lbs.1060
Shoulders
Lateral Dumbbell Raises5 lbs.1060
5 lbs.1060
Front Dumbbell Raises5 lbs.1060
5 lbs.1060
Biceps
Standing Alternate Dumbbell Curls10 lbs.1060
10 lbs.106
Thighs
Dumbbell Lunges12 lbs.1060
12 lbs.1060
Triceps
One-Arm Dumbbell Kickbacks8 lbs.1060
8 lbs.1060
Calves
Seated Calf Raises35 lbs.1060
35 lbs.1060
35 lbs.1060
Chest
Parallel-Bar Dips-1260
Abs
Reverse Crunches-2530
-2530
Crunches-2530
-2530
Side Crunches-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles30-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Jumping Rope0.000 miles20-

Workout routine comments

hi, how do i find the rest of this routine besides day one pls?
 
September 9, 2013 at 11:39pm
Wow...this workout is kicking my butt...in a good way. I wasn't sure about I at first, since I am used to doing individual body parts on different days...say upper body on Mondays, cardio Tuesday, lower body on Wednesday, cardio Thur, then core on Friday. I am not used to doing full body training in one day, cardio next, full body again, and cardio next. But...I am sore. Good exercises. I am pleased so far. I am sore, so that means change is in progress. I like that it required that I do a strength test prior to my working out to know where I should begin in weights. I have had to adjust a few, but it seems to be taking those into consideration for the next workout. I look forward to seeing results in 90 days. And re-posting to tell you if the workout routine was worth the change or not. I will give it 90 days...30 days is too short of time to see if there is a change....and 120 days is too long to go without seeing change. With how I am feeling today....I can not image there wouldn't be a positive result in 90 days. Blessings everyone. Hope you all continue with this workout if you have started it. Keep up the good work. Our bodies are a temple to the Holy Spirit. In Him! Amen!
 
April 18, 2013 at 1:34pm
How do I get to the rest of the workouts for this plan? I can only see day 1.
 
June 1, 2012 at 1:43am

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