INTENSE CORE TRAINING FOR WOMEN

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
FitClick
Rating:
 Rating: 3.1/5.0
Created By:
FitClick on January 12, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
High Intensity Cardio
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Abs, Lower Back, Chest, Biceps, Triceps, Thighs, Calves, Shoulders
Description
With light, high-rep dumbbell workouts and high-intensity cardio training, this three-week routine focuses intently on overall core muscle activity and cardio fitness.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-2530
-100
Bicycle Crunches-100
Bench Knee Tucks-100
Flutter Kicks-100
Reverse Crunches-100
Lower Back
Back Extension: Ground-max120
Chest
Pushups-max60
Incline Dumbbell Press12 lbs.120
10 lbs.1030
Incline Dumbbell Flyes10 lbs.120
10 lbs.1030
Biceps
Seated Hammer Curls8 lbs.120
8 lbs.1030
Standing Alternate Dumbbell Curls10 lbs.1230
Triceps
One-Arm Dumbbell Extensions5 lbs.120
5 lbs.1030
Triceps Bench Dips-max30
One-Arm Dumbbell Kickbacks5 lbs.1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Morning Run2.000 miles0-
Evening Run2.000 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Morning Run2.000 miles0-
Recumbent Stationary Bike0.000 miles60-

Workout routine comments

Hello everyone, I just join this site on Sunday October 2, 2011. I started the low-carb diet plan. I am also exercising (stairmaster, bike, eliptical and treadmill). I would like to do 15 to mintues on each machine five times a week. Will this help me burn the fat I need to lose 30lbs in three months?
 
October 5, 2011 at 11:16am
I am a 13 year girl, I'm about 5'2 and weigh about 100 pounds. I'm pretty fast but I would like to take off a few seconds of my baserunning. I would also like to add about 10 lbs. of muscle on me so I can put more length to my hits. What can I do?
 
September 12, 2011 at 4:05pm
I am a skinny guy and want to know what kind of workout that would help me gain like 20 lbs the besr and safe?
 
July 17, 2011 at 11:44pm

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