TONE2

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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Created By:

Cydlicious on April 15, 2010

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Chest, Thighs, Back, Biceps, Triceps, Shoulders, Lower Back, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	45	30
Hanging Leg Raises	-	15	30
Chest
Machine Chest Press	40 lbs.	15	45
Thighs
Squats with Swiss Ball	-	30	60
Back
One-Arm Dumbbell Bent-Over Rows	8 lbs.	15	45
Biceps
Machine Preacher Curls	20 lbs.	15	45
Triceps
One-Arm Dumbbell Kickbacks	5 lbs.	15	45
Abs
Bridge (Plank)	-	1	45
Chest
Pushups	-	20	45
Thighs
Single-Leg Touchdown Squats	-	30	60
Back
Close-Grip Pulldowns	20 lbs.	30	45
Biceps
Standing Alternate Dumbbell Curls	10 lbs.	12	45
Triceps
Triceps Cable Pushdowns	20 lbs.	12	45
Abs
Bridge (Plank)	-	1	45
Reverse Crunches	-	20	30
Shoulders
Front Dumbbell Raises	5 lbs.	30	45
Thighs
Lying Leg Curls	25 lbs.	10	45
Lower Back
Swiss-Ball Reverse Hyperextension	-	30	45
Biceps
Concentration Curls	10 lbs.	30	45
Triceps
One-Arm Dumbbell Extensions	8 lbs.	30	45

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0.000 miles	0	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-

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