CORE

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:

Sheila67 on February 08, 2010

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Workout Category:

Toning

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Calves, Thighs, Biceps, Triceps, Back, Chest, Shoulders

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Calves
Donkey Calf Raises	50 lbs.	10	60
Thighs
Angled Leg Press	90 lbs.	10	60
Hip Abduction Machine	30 lbs.	10	60
Hip Adduction Machine	50 lbs.	10	60
Leg Extensions	70 lbs.	10	60
Lying Leg Curls	50 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	10.000 miles	15	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Machine Preacher Curls	30 lbs.	10	60
Triceps
Machine Triceps Extensions	25 lbs.	10	60
Back
Machine Seated Rows	50 lbs.	10	60
Chest
Machine Chest Press	70 lbs.	10	60
Shoulders
Machine Lateral Raises	40 lbs.	10	60

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

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