LOOSE WEIGHT/TONE UP

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:
 Rating: 2.0/5.0
Created By:
targus88 on February 28, 2010
Comments:
Workout Category:
Toning
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Abs, Thighs, Calves, Shoulders, Chest, Back, Trapezius, Lower Back, Triceps, Biceps, Forearms
Description
Elliptical Cardio 3 days a week / Weights 4 days / Abs 2 days

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Sit-Ups-1230
-1230
-1230
Cable Crunches90 lbs.1230
90 lbs.1230
90 lbs.1230
Dumbbell Side Bends25 lbs.1230
25 lbs.1230
25 lbs.1230
Barbell Rollout-1230
-1230
-1230
Flutter Kicks-2030
-2030
-2030
Ball Crunches-1030
-1030
-1030
Reverse Crunches-1030
-1030
-1030
Bench Knee Tucks-1030
-1030
-1030
Leg Raises-1030
-1030
-1030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stretching0.000 miles5-
Elliptical Trainer0.950 miles25-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Step Ups30 lbs.1290
30 lbs.1290
30 lbs.1290
30 lbs.1290
Smith Machine Squats120 lbs.12120
120 lbs.12120
120 lbs.12120
Calves
Standing Barbell Calf Raises140 lbs.1260
140 lbs.1260
140 lbs.1260
Thighs
Squats with Tubing-1260
-1260
-1260
Calves
Seated Barbell Calf Raises140 lbs.1260
140 lbs.1260
140 lbs.1260
Thighs
Leg Extensions70 lbs.1290
70 lbs.1290
70 lbs.1290
Lying Leg Curls45 lbs.1260
45 lbs.1260
45 lbs.1260
Shoulders
Seated Barbell Front Press55 lbs.1060
55 lbs.1060
55 lbs.1060
Seated Behind-The-Neck Press50 lbs.1060
50 lbs.1060
50 lbs.1060
Front Dumbbell Raises15 lbs.1060
15 lbs.1060
15 lbs.1060
Lateral Dumbbell Raises15 lbs.1060
15 lbs.1060
15 lbs.1060
Abs
Ball Crunches-1230
-1230
-1230
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stretching0.000 miles2-
Pre-Lift Cardio Warm Up0.000 miles4-

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