TONING 2

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:

jfon8099 on March 21, 2011

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

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.)
Shoulders
Seated Dumbbell Press	6 lbs.	20	60
	6 lbs.	15	60
	6 lbs.	12	60
Lateral Dumbbell Raises	6 lbs.	20	60
	6 lbs.	15	60
	6 lbs.	12	60
Front Dumbbell Raises	6 lbs.	20	60
	6 lbs.	15	60
	6 lbs.	12	60
Lower Back
Back Extension: Ground	-	20	60
	-	20	60
	-	20	60
Deadlifts	6 lbs.	20	60
	6 lbs.	15	60
	6 lbs.	12	60
Calves
Standing Calf Raises	6 lbs.	20	60
	6 lbs.	15	60
	6 lbs.	12	60
Abs
Crunches	-	30	30
Side Crunches	-	30	30
Bench Knee Tucks	-	30	30

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	9 lbs.	15	60
	9 lbs.	12	60
Chest
Pushups	-	15	60
	-	12	60
Dumbbell Flyes	9 lbs.	15	60
	9 lbs.	12	60
Thighs
Dumbbell Lunges	9 lbs.	15	60
	9 lbs.	12	60
Triceps
One-Dumbbell Triceps Extensions	9 lbs.	15	60
	9 lbs.	12	60
One-Arm Dumbbell Kickbacks	9 lbs.	15	60
	9 lbs.	12	60
Biceps
Standing Alternate Dumbbell Curls	9 lbs.	15	60
	9 lbs.	12	60
Abs
Crunches	-	30	30
Bicycle Crunches	-	30	30
Sit-Ups	-	30	30
Bridge (Plank)	-	30	30

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