HAWAII :)

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:

LoriEllensohn on December 14, 2012

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Workout Category:

Toning

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Thighs, Calves, Biceps, Forearms, Shoulders, Triceps, Chest

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bicycle Crunches	-	-	30
Side Crunches	-	-	60
Crunches	-	-	30
Reverse Crunches	-	-	30
Flutter Kicks	-	-	30
Leg Raises	-	-	30
Bridge (Plank)	-	-	60
Belly Blaster	-	-	30
Thighs
Butt Lift (Bridge)	-	-	60
Wall Sits	-	-	60
Calves
Standing Calf Raises	-	-	60
Thighs
Box Jumps	-	-	60
Butt Kick Jumps	-	-	60
Biceps
Kettlebell Pushup	-	-	60
Forearms
Dumbbell Wrist Curls	-	-	60
Shoulders
Shoulder Press Pushup	-	-	60
Triceps
Single-Arm Reverse-Grip Pushdown	-	-	60
Chest
Pushups	-	-	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bicycle Crunches	-	-	30
Side Crunches	-	-	60
Crunches	-	-	30
Reverse Crunches	-	-	30
Flutter Kicks	-	-	30
Leg Raises	-	-	30
Bridge (Plank)	-	-	60
Belly Blaster	-	-	30
Thighs
Butt Lift (Bridge)	-	-	60
Wall Sits	-	-	60
Calves
Standing Calf Raises	-	-	60
Thighs
Box Jumps	-	-	60
Butt Kick Jumps	-	-	60
Biceps
Kettlebell Pushup	-	-	60
Forearms
Dumbbell Wrist Curls	-	-	60
Shoulders
Shoulder Press Pushup	-	-	60
Triceps
Single-Arm Reverse-Grip Pushdown	-	-	60
Chest
Pushups	-	-	60

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