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

I believe that the rest of the days are alternations of day one and day two; day one consisting of the Cardio+Strength workouts and day two consisting of only Cardio. So, day 1, 3, and 5 are all the same routines, and day 2, 4, 6, and 7 are the same.
 
April 25, 2011 at 1:48pm
where are the rest days???
 
March 30, 2011 at 4:59am
To answer your question nkhart11 the best way to display your abs is to lose the fat covering them. Moderate intensity cardio is the best way to lose stomach fat - you should do at least 50-60 minutes a day for a total of 300 minutes per week to lose that weight. Don't worry about the ab exercises until you have lost the fat over then!
 
January 30, 2011 at 7:28pm

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