INTENSE CORE TRAINING FOR WOMEN

Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

FitClick on January 12, 2010

Users:

1,322 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

High Intensity Cardio

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Lower Back, Chest, Biceps, Triceps, Thighs, Calves, Shoulders

Description

With light, high-rep dumbbell workouts and high-intensity cardio training, this three-week routine focuses intently on overall core muscle activity and cardio fitness.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	25	30
	-	10	0
Bicycle Crunches	-	10	0
Knee Tucks	-	10	0
Flutter Kicks	-	10	0
Reverse Crunches	-	10	0
Lower Back
Back Extension: Ground	-	max	120
Chest
Pushups	-	max	60
Incline Dumbbell Press	12 lbs.	12	0
	10 lbs.	10	30
Incline Dumbbell Flyes	10 lbs.	12	0
	10 lbs.	10	30
Biceps
Seated Hammer Curls	8 lbs.	12	0
	8 lbs.	10	30
Standing Alternate Dumbbell Curls	10 lbs.	12	30
Triceps
One-Arm Dumbbell Extensions	5 lbs.	12	0
	5 lbs.	10	30
Triceps Bench Dips	-	max	30
One-Arm Dumbbell Kickbacks	5 lbs.	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)
Morning Run	2.000 miles	0
Evening Run	2.000 miles	0

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)
Morning Run	2.000 miles	0
Recumbent Stationary Bike	0.000 miles	60

Workout routine comments

well, Connie653 You have to workout out for more time to burn more calories. I lost 20 pounds by using all of these machines but I didn't time them the same way. All I did was set a goal to work out 7 days a week and burn 500 calories at the gym. I lost like 5 pounds a week. Some weeks I would plateau so I started interval training to get past it then I had no problem losing the weight.

PrettyArielle1

November 12, 2011 at 10:35am

Hello everyone, I just join this site on Sunday October 2, 2011. I started the low-carb diet plan. I am also exercising (stairmaster, bike, eliptical and treadmill). I would like to do 15 to mintues on each machine five times a week. Will this help me burn the fat I need to lose 30lbs in three months?

Connie653

October 5, 2011 at 11:16am

I am a 13 year girl, I'm about 5'2 and weigh about 100 pounds. I'm pretty fast but I would like to take off a few seconds of my baserunning. I would also like to add about 10 lbs. of muscle on me so I can put more length to my hits. What can I do?

toddsierra

September 12, 2011 at 4:05pm

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