TONING UP

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:

Manney on March 11, 2010

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Workout Category:

Toning

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	-	30
Bicycle Crunches	-	-	30
High Knee Skips	-	-	30
	-	-	30
	-	-	30
Chest
Pushups	-	-	60
Pushups: Plyometric	-	-	60
Thighs
Walking Lunges without Weight	-	-	60
Calves
Standing Calf Raise (no weight)	-	-	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Lateral Dumbbell Raises	12 lbs.	13	60
	12 lbs.	13	60
Front Dumbbell Raises	10 lbs.	18	60
	10 lbs.	18	60
Trapezius
Barbell Upright Rows	65 lbs.	8	60
	65 lbs.	8	60
	65 lbs.	8	60
Dumbbell Shrugs	50 lbs.	11	60
	50 lbs.	11	60
Abs
Flutter Kicks	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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