TONE

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:

talecon on November 21, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	12 lbs.	10	60
	12 lbs.	10	60
	12 lbs.	10	60
Dumbbell Squats	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Chest
Flat Bench Dumbbell Flyes	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Shoulders
Seated Dumbbell Press	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Triceps
Triceps Bench Dips	-	6	60
	-	6	60
Back
One-Arm Dumbbell Bent-Over Rows	15 lbs.	10	60
	15 lbs.	10	60
Lower Back
Back Extension: Ground	-	max	60
Calves
One-Leg Dumbbell Calf Raises	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Abs
Crunches	-	15	30
	-	15	30
Reverse Crunches	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	5	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 miles	45	-

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