STRENGTH AND TONING

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:

Elisa13 on February 27, 2013

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Workout Category:

Circuit Training

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Biceps, Trapezius, Triceps, Abs, Thighs, Calves

Workout Length:

7 days

Workout Days:

Tuesday, Thursday, Saturday

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	5 lbs.	15	30
	5 lbs.	15	30
Seated Hammer Curls	5 lbs.	15	30
	5 lbs.	15	30
Trapezius
Barbell Upright Rows	5 lbs.	15	30
	5 lbs.	15	30
Triceps
One-Arm Dumbbell Extensions	5 lbs.	15	30
	5 lbs.	15	30
One-Dumbbell Triceps Extensions	5 lbs.	15	30
	5 lbs.	15	30
Triceps Bench Dips	-	15	30
	-	15	30
Abs
Crunches	-	25	30
	-	25	30
Side Crunches	-	25	30
	-	25	30
Sit-Ups	-	25	30
	-	25	30
Side Plank	-	25	30
	-	25	30
Rolling Side Plank	-	25	30
	-	25	30
Leg Lifts	-	25	30
	-	25	30
Bridge (Plank)	-	25	30
	-	25	30
Thighs
Butt Lift (Bridge)	-	25	30
	-	25	30
Wall Sits	-	25	30
	-	25	30
Side Leg Raise	-	25	30
	-	25	30
Calves
Standing Calf Raises	-	25	30
	-	25	30
One-Leg Dumbbell Calf Raises	5 lbs.	25	30
	5 lbs.	25	30

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	5 lbs.	15	30
	5 lbs.	15	30
Seated Hammer Curls	5 lbs.	15	30
	5 lbs.	15	30
Trapezius
Barbell Upright Rows	5 lbs.	15	30
	5 lbs.	15	30
Triceps
One-Arm Dumbbell Extensions	5 lbs.	15	30
	5 lbs.	15	30
One-Dumbbell Triceps Extensions	5 lbs.	15	30
	5 lbs.	15	30
Triceps Bench Dips	-	15	30
	-	15	30
Abs
Crunches	-	25	30
	-	25	30
Side Crunches	-	25	30
	-	25	30
Sit-Ups	-	25	30
	-	25	30
Side Plank	-	25	30
	-	25	30
Rolling Side Plank	-	25	30
	-	25	30
Leg Lifts	-	25	30
	-	25	30
Bridge (Plank)	-	25	30
	-	25	30
Thighs
Butt Lift (Bridge)	-	25	30
	-	25	30
Wall Sits	-	25	30
	-	25	30
Side Leg Raise	-	25	30
	-	25	30
Calves
Standing Calf Raises	-	25	30
	-	25	30
One-Leg Dumbbell Calf Raises	5 lbs.	25	30
	5 lbs.	25	30

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