INTENSE CORE TRAINING 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: 3.1/5.0
Created By:
FitClick on January 12, 2010
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-2530
-100
Bicycle Crunches-100
Bench Knee Tucks-100
Flutter Kicks-100
Reverse Crunches-100
Lower Back
Back Extension: Ground-max120
Chest
Pushups-max60
Incline Dumbbell Press12 lbs.120
10 lbs.1030
Incline Dumbbell Flyes10 lbs.120
10 lbs.1030
Biceps
Seated Hammer Curls8 lbs.120
8 lbs.1030
Standing Alternate Dumbbell Curls10 lbs.1230
Triceps
One-Arm Dumbbell Extensions5 lbs.120
5 lbs.1030
Triceps Bench Dips-max30
One-Arm Dumbbell Kickbacks5 lbs.1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Morning Run2.000 miles0-
Evening Run2.000 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Morning Run2.000 miles0-
Recumbent Stationary Bike0.000 miles60-

Workout routine comments

How do you access each daily routine and not just the sample?
 
August 11, 2014 at 10:11am
I lost 57 pounds over year on this workout routine. It was amazing! All you need is weights and some sort of runner (I used an elliptical). LOVED IT!
 
January 6, 2014 at 3:26pm
tangela501, click on the names of the exercises and they will bring you to a desciption as well as a video i didnt know half of them either (:
 
July 7, 2013 at 12:07pm

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