TONING UP

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:

HelenDavis on September 17, 2015

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Workout Category:

Toning

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Thighs, Back, Chest, Lower Back

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Side Twists	55 lbs.	15	30
	55 lbs.	12	30
	55 lbs.	10	30
Ab Coaster	-	30	30
	-	30	30
	-	30	30
Thighs
Seated Machine Leg Press	55 lbs.	15	60
	55 lbs.	12	60
	55 lbs.	10	60
Back
Machine Seated Rows	40 lbs.	15	60
	40 lbs.	12	60
	40 lbs.	10	60
Chest
Machine Wide Fly	40 lbs.	15	60
	40 lbs.	12	60
	40 lbs.	10	60
Thighs
Glute Machine Press	55 lbs.	15	60
	55 lbs.	12	60
	55 lbs.	10	60
Hip Abduction Machine	85 lbs.	15	60
	85 lbs.	12	60
	85 lbs.	10	60
Hip Adduction Machine	85 lbs.	15	60
	85 lbs.	12	60
	85 lbs.	10	60
Lower Back
Machine Low Back Extensions	55 lbs.	15	60
	55 lbs.	12	60
	55 lbs.	10	60
Chest
Machine Chest Press	30 lbs.	5	60
	30 lbs.	5	60
	30 lbs.	5	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
stair climber machine	0 miles	0	-
Treadmill Walk: Incline 10%	0 miles	0	-

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