TONING W/ CARDIO

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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Rating:
 Unrated
Created By:
adwest on January 13, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Triceps, Biceps, Abs, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Triceps
One-Arm Dumbbell Kickbacks5 lbs.1560
5 lbs.1560
One-Dumbbell Triceps Extensions10 lbs.1560
10 lbs.1060
Biceps
Standing Alternate Dumbbell Curls5 lbs.1560
5 lbs.1560
Incline Dumbbell Curls5 lbs.1560
5 lbs.1560
Abs
Bench Knee Tucks-2060
-1560
Medicine Ball Rotations-4030
-3030
Medicine Ball V Sit-Ups-1530
-1030
Reverse Crunches-2030
-1530
Thighs
Dumbbell Lunges-2060
-1060
Dumbbell Squats-1560
-1060
Calves
One-Leg Dumbbell Calf Raises-2060
-2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Medium Run0.000 miles0-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Triceps
One-Arm Dumbbell Kickbacks5 lbs.2060
5 lbs.1560
One-Dumbbell Triceps Extensions5 lbs.2060
5 lbs.1560
Biceps
Standing Alternate Dumbbell Curls5 lbs.2060
5 lbs.1560
Incline Dumbbell Curls5 lbs.2060
5 lbs.1560
Abs
Bench Knee Tucks-1560
-1560
Medicine Ball Rotations-4030
-3030
Medicine Ball V Sit-Ups-1530
-1030
Reverse Crunches-1530
-1530
Thighs
Dumbbell Lunges5 lbs.1060
5 lbs.1060
Dumbbell Squats5 lbs.1060
5 lbs.1060
Calves
One-Leg Dumbbell Calf Raises5 lbs.1060
5 lbs.1060

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