FAVORITE

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
lorindatrudeau on August 19, 2012
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Toning
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Back, Lower Back, Abs, Thighs, Biceps, Shoulders, Triceps, Calves

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Dumbbell Bench Press15 lbs.2060
15 lbs.2060
Dumbbell Flyes10 lbs.2060
10 lbs.2060
Back
One-Arm Dumbbell Bent-Over Rows10 lbs.2060
10 lbs.2060
Lower Back
Back Extension: Ground-1560
-1560
Abs
Crunches-1560
Side Crunches-1560
Thighs
Lying Leg Curls--60
Barbell Squats--60
Dumbbell Lunges--60
Dumbbell Squats--60
Standing Leg Curls--60
Barbell Lunges--60
Squats: Body Weight--60
Stiff-Legged Dumbbell Deadlifts--60
--60
Forward Lunges--60
Step-Ups--60
Butt Lift (Bridge)--60
Dumbbell Reverse Lunge--60
Cable Hip Abductions--60
Single-Leg Deadlift--60
Plie Squat--60
Barbell Lunges: Lateral--60
Wall Sits--60
Hip Flexor Stretch--60
Dumbbell Step Ups with Curls--60
Dumbbell Sumo Squat--60
Quadruped Hip Extension--60
Biceps
Standing Alternate Dumbbell Curls--60
Standing Barbell Curls--60
Seated Hammer Curls--60
Standing Dumbbell Curls--60
Concentration Curls--60
Lower Back
Back Extension: Ground--60
Deadlifts--60
Back Extensions--60
Chest
Barbell Bench Press--60
Flat Bench Dumbbell Flyes--60
Dumbbell Bench Press--60
Shoulders
Seated Dumbbell Press--60
Lateral Dumbbell Raises--60
Seated Barbell Front Press--60
--60
Triceps
One-Arm Dumbbell Kickbacks--60
One-Arm Dumbbell Extensions--60
One-Dumbbell Triceps Extensions--60
Dumbbell Triceps Press--60
Single-Arm Reverse-Grip Pushdown--60
Decline Triceps Extension--60
Standing Dumbbell Two-Arm Triceps Kickback--60
Abs
Bench Knee Tucks--30
Bicycle Crunches--30
Flutter Kicks--30
Hanging Knee Tucks--30
Dumbbell Side Bends--30
Bridge (Plank)--30
Glute Bridge with Abduction--30
Swiss Ball Leg Lifts--30
Swiss Ball Back Extension--30
Squat Thrusts--30
Hip Lift--30
Yoga Basics--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Speedwalking0.000 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Speedwalking0.000 miles0-

Workout routine comments

No comments have been posted yet.



Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.
Diet & Nutrition
Workout & Fitness
Fitness Programs
Exercises
Weight Loss
Calories Burned
Calculators, Recipes & More
We have updated our Privacy Policy, effective May 25, 2018. We have done this in preparation for the EU's new data privacy law, the General Data Protection Regulation (GDPR). Please take the time to review our updated documentation by clicking on the Privacy Policy link at the bottom of this page. By continuing to use this service on or after May 25, 2018, you agree to our updated Privacy Policy.