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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Created By:

BlondieC on September 06, 2012

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Workout Category:

Toning

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Calves
Standing Calf Raises	67 kg.	4	60
Thighs
Walking Lunges with Dumbbells	10 kg.	4	60
Seated Leg Curls	20 kg.	4	60
Dumbbell Deadlifts	5 kg.	4	60
Dumbbell Squats	5 kg.	4	60
Angled Leg Press	40 kg.	4	60
Hip Abduction Machine	45 kg.	4	60
Hip Adduction Machine	45 kg.	4	60
Abs
Bicycle Crunches	-	4	30
Weighted Crunch	6 kg.	4	30
Bridge (Plank)	-	4	30
Flutter Kicks	-	4	30
Crunches	-	4	30
Reverse Crunches	-	4	30

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Stair Stepper	0 km	10	-
	0 km	10	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Calves
Standing Calf Raises	67 kg.	4	60
Thighs
Walking Lunges with Dumbbells	10 kg.	4	60
Seated Leg Curls	20 kg.	4	60
Dumbbell Deadlifts	5 kg.	4	60
Dumbbell Squats	5 kg.	4	60
Angled Leg Press	40 kg.	4	60
Hip Abduction Machine	45 kg.	4	60
Hip Adduction Machine	45 kg.	4	60
Abs
Bicycle Crunches	-	4	30
Weighted Crunch	6 kg.	4	30
Bridge (Plank)	-	4	30
Flutter Kicks	-	4	30
Crunches	-	4	30
Reverse Crunches	-	4	30

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
tread mill	0 km	5	-
Treadmill Running	0 km	5	-

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