TONING & FLEXIBILITY

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:

jamesonplease on September 03, 2012

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Workout Category:

Toning

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Abs, Chest, Thighs, Shoulders, Biceps, Calves

Workout Length:

3 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	15	30
	-	15	30
Side Crunches	-	15	30
	-	15	30
Bicycle Crunches	-	15	30
	-	15	30
Sit-Ups	-	15	30
	-	15	30
Chest
Pushups	-	10	60
	-	10	60
	-	10	60
Thighs
Dumbbell Squats	30 lbs.	16	60
	30 lbs.	16	60
Dumbbell Lunges	30 lbs.	16	60
	30 lbs.	16	60
Shoulders
Lateral Dumbbell Raises	30 lbs.	10	60
	30 lbs.	10	60
Biceps
Standing Dumbbell Curls	30 lbs.	20	60
	30 lbs.	20	60
Chest
Dumbbell Bench Press	-	-	60
	-	-	60
Calves
Standing Calf Raises	-	16	30
	-	16	30
Thighs
Leg Floor Work	-	8	60
	-	8	60
	-	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	15	30
	-	15	30
Side Crunches	-	15	30
	-	15	30
Bicycle Crunches	-	15	30
	-	15	30
Sit-Ups	-	15	30
	-	15	30
Chest
Pushups	-	10	60
	-	10	60
	-	10	60
Thighs
Dumbbell Squats	30 lbs.	16	60
	30 lbs.	16	60
Dumbbell Lunges	30 lbs.	16	60
	30 lbs.	16	60
Shoulders
Lateral Dumbbell Raises	30 lbs.	10	60
	30 lbs.	10	60
Biceps
Standing Dumbbell Curls	30 lbs.	20	60
	30 lbs.	20	60
Chest
Dumbbell Bench Press	-	-	60
	-	-	60
Calves
Standing Calf Raises	-	16	30
	-	16	30
Thighs
Leg Floor Work	-	8	60
	-	8	60
	-	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0 miles	10	-

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