SPINNING + TONING

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:
melane on March 15, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press20 lbs.860
20 lbs.860
Flat Bench Dumbbell Flyes15 lbs.1160
15 lbs.1160
Back
One-Arm Dumbbell Bent-Over Rows20 lbs.860
20 lbs.860
Wide-Grip Front Pulldowns40 lbs.1160
40 lbs.1160
Lower Back
Back Extension: Plank Hold with Lift-1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Barbell Front Press40 lbs.860
40 lbs.860
Trapezius
Barbell Upright Rows25 lbs.860
25 lbs.860
Triceps
Triceps Bench Dips-1060
-1060
-1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015

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