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.

Rating:

Created By:

targus88 on February 28, 2010

Users:

15 (Find someone using this workout plan)

Comments:

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Sit-Ups	-	12	30
	-	12	30
	-	12	30
Cable Crunches	90 lbs.	12	30
	90 lbs.	12	30
	90 lbs.	12	30
Dumbbell Side Bends	25 lbs.	12	30
	25 lbs.	12	30
	25 lbs.	12	30
Barbell Rollout	-	12	30
	-	12	30
	-	12	30
Flutter Kicks	-	20	30
	-	20	30
	-	20	30
Ball Crunches	-	10	30
	-	10	30
	-	10	30
Reverse Crunches	-	10	30
	-	10	30
	-	10	30
Bench Knee Tucks	-	10	30
	-	10	30
	-	10	30
Leg Raises	-	10	30
	-	10	30
	-	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0.000 miles	5	-
Elliptical Trainer	0.950 miles	25	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Step Ups	30 lbs.	12	90
	30 lbs.	12	90
	30 lbs.	12	90
	30 lbs.	12	90
Smith Machine Squats	120 lbs.	12	120
	120 lbs.	12	120
	120 lbs.	12	120
Calves
Standing Barbell Calf Raises	140 lbs.	12	60
	140 lbs.	12	60
	140 lbs.	12	60
Thighs
Squats with Tubing	-	12	60
	-	12	60
	-	12	60
Calves
Seated Barbell Calf Raises	140 lbs.	12	60
	140 lbs.	12	60
	140 lbs.	12	60
Thighs
Leg Extensions	70 lbs.	12	90
	70 lbs.	12	90
	70 lbs.	12	90
Lying Leg Curls	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
Shoulders
Seated Barbell Front Press	55 lbs.	10	60
	55 lbs.	10	60
	55 lbs.	10	60
Seated Behind-The-Neck Press	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Front Dumbbell Raises	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Lateral Dumbbell Raises	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Abs
Ball Crunches	-	12	30
	-	12	30
	-	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0.000 miles	2	-
Pre-Lift Cardio Warm Up	0.000 miles	4	-

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