ADECLERCK

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:

achance on July 01, 2010

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Workout Category:

Toning

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Abs, Thighs, Calves, Chest, Biceps, Back

Workout Length:

7 days

Workout Days:

Tuesday, Thursday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	-	30
Bench Knee Tucks	-	-	30
Side Crunches	-	-	30
Thighs
Leg Extensions	-	-	60
Abs
Bicycle Crunches	-	-	30
Thighs
Lying Leg Curls	-	-	60
Abs
Reverse Crunches	-	-	30
Thighs
Barbell Squats	-	-	60
Abs
Incline Sit-Ups	-	-	30
Calves
Standing Calf Raises	-	-	60
Chest
Pushups	-	-	60
Abs
Leg Raises	-	-	30
Sit-Ups	-	-	30
Bridge (Plank)	-	-	30
Biceps
Suicide Curls	-	-	60
Thighs
Forward Lunges	-	-	60
Abs
Mountain Climbers	-	-	30
Thighs
Sissy Squats	-	-	60
Abs
Negative Crunches	-	-	30
Thighs
Butt Kick Jumps	-	-	60
Lunge Jump	-	-	60
Abs
Squat Thrusts	-	-	30
Back
Scorpion	-	-	60
Abs
L-Sit with Hold	-	-	30
Under Over	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0 miles	0	-
Aerobics	0 miles	0	-
Household Tasks	0 miles	0	-
Jumping Jacks	0 miles	0	-
Jog in Place	0 miles	0	-
March in Place	0 miles	0	-
Recovery Jog	0 miles	0	-

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