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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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Created By:

Norbs2325 on December 11, 2012

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Workout Category:

Toning

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Biceps, Back, Chest, Triceps, Thighs

Workout Length:

7 days

Workout Days:

Sunday, Monday, Wednesday, Thursday, Saturday

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 0%	0 miles	5	-
Treadmill Jog	0 miles	10	-

Day 7

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	25	30
	-	25	30
Side Crunches	-	25	30
	-	25	30
Biceps
Standing Alternate Dumbbell Curls	-	16	60
	-	16	60
Back
One-Arm Dumbbell Bent-Over Rows	-	16	60
	-	16	60
Abs
Bicycle Crunches	-	25	30
	-	25	30
Chest
Incline Dumbbell Press	-	16	60
	-	16	60
Pec Deck Flyes	-	16	60
	-	16	60
Triceps
Triceps Bench Dips	-	16	60
	-	16	60
Thighs
Forward Lunges	-	16	60
	-	16	60
Squat - (No extra weights)	-	16	60
	-	16	60

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