TONING EXTREME

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:

misskaylee on September 21, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Description

M/W/F consists of cardio and T/R of strength training. Tuesday upper body, Thursday lower body.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	40	30
Dumbbell Side Bends	25 lbs.	50	30
Hanging Knee Tucks	-	20	30
Hanging Leg Raises	-	20	30
Kneeling Vacuum	-	10	30
Leg Raises	-	30	30
Reverse Crunches	-	50	30
Straight-Arm Side Bridge	-	2	30
Weighted Crunch	10 lbs.	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-
Incline Walk	0.000 miles	0	-
Interval Cardio	0.000 miles	0	-
Max Walk	0.000 miles	0	-
Stairclimbing Machine	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	30 lbs.	30	60
Dumbbell Squats	35 lbs.	30	60
Lying Leg Curls	30 lbs.	30	60
Overhead Dumbbell Lunge	40 lbs.	30	60
Overhead Squat	35 lbs.	30	60
Prisoner Squats	-	30	60
Romanian Deadlift	65 lbs.	30	60
Single-Leg Squat	-	30	60
Stiff-Legged Deadlifts	65 lbs.	30	60
Calves
One-Leg Dumbbell Calf Raises	25 lbs.	30	60
Seated Calf Raises	50 lbs.	30	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	0	-

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