INTENSE CORE TRAINING

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:
lisascriv on December 17, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Body Parts:
Abs, Lower Back, Chest, Biceps, Triceps, Thighs, Calves, Shoulders, Trapezius, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-2530
Bicycle Crunches-2530
Reverse Crunches-2530
Lower Back
Back Extension: Ground-max120
Chest
Pushups-max120
Incline Dumbbell Press20 lbs.150
15 lbs.1030
10 lbs.1030
Incline Dumbbell Flyes15 lbs.150
12 lbs.1030
12 lbs.1030
Biceps
Seated Hammer Curls10 lbs.150
8 lbs.1030
8 lbs.1030
Standing Alternate Dumbbell Curls15 lbs.1530
15 lbs.1530
15 lbs.1530
Triceps
One-Arm Dumbbell Extensions8 lbs.150
8 lbs.1030
8 lbs.1030
Triceps Bench Dips-max30
One-Arm Dumbbell Kickbacks8 lbs.1530
8 lbs.1530
8 lbs.1530
Abs
Crunches-250
-250
-250
Bicycle Crunches-250
-250
-250
Reverse Crunches-250
-250
-250
Lower Back
Back Extension: Ground-max120
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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