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.
Workout Category:
Strength & Cardio Combined
Workout Type:
High Intensity Cardio
Experience Level:
Intermediate
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.
Workout Routine Sample
| 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 |
| Cardio Training Exercises (definitions) | Cardio
Distance(miles) | Cardio
Time(min) |
| Morning Run | 2.000 miles | 0 |
| Recumbent Stationary Bike | 0.000 miles | 60 |
