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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Created By:

adwest on January 13, 2010

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
One-Arm Dumbbell Kickbacks	5 lbs.	15	60
	5 lbs.	15	60
One-Dumbbell Triceps Extensions	10 lbs.	15	60
	10 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	5 lbs.	15	60
	5 lbs.	15	60
Incline Dumbbell Curls	5 lbs.	15	60
	5 lbs.	15	60
Abs
Bench Knee Tucks	-	20	60
	-	15	60
Medicine Ball Rotations	-	40	30
	-	30	30
Medicine Ball V Sit-Ups	-	15	30
	-	10	30
Reverse Crunches	-	20	30
	-	15	30
Thighs
Dumbbell Lunges	-	20	60
	-	10	60
Dumbbell Squats	-	15	60
	-	10	60
Calves
One-Leg Dumbbell Calf Raises	-	20	60
	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Medium Run	0.000 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
One-Arm Dumbbell Kickbacks	5 lbs.	20	60
	5 lbs.	15	60
One-Dumbbell Triceps Extensions	5 lbs.	20	60
	5 lbs.	15	60
Biceps
Standing Alternate Dumbbell Curls	5 lbs.	20	60
	5 lbs.	15	60
Incline Dumbbell Curls	5 lbs.	20	60
	5 lbs.	15	60
Abs
Bench Knee Tucks	-	15	60
	-	15	60
Medicine Ball Rotations	-	40	30
	-	30	30
Medicine Ball V Sit-Ups	-	15	30
	-	10	30
Reverse Crunches	-	15	30
	-	15	30
Thighs
Dumbbell Lunges	5 lbs.	10	60
	5 lbs.	10	60
Dumbbell Squats	5 lbs.	10	60
	5 lbs.	10	60
Calves
One-Leg Dumbbell Calf Raises	5 lbs.	10	60
	5 lbs.	10	60

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