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Women Cardio and Body ToneCreated by livvi2
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Workout Programs → Women Cardio and Body Tone
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Summary
4 Workouts / 21 Exercises
10% Cardio / 90% Strength Training
Latest Exercisers
Workout Program Description
Beginner 3 day a week exercise program with access to a gym. Good toning exercises and created to be flexible. Extra cardio exercising should be done on days not included in the program. The program includes an optional pilates class.
Workouts
Description
Working on Biceps, Triceps and Forearms as well as Abdominals ****NOTE: Treadmill can be substituted for any cardio machine, or an outdoor run if preferred
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Treadmill 00:30:00 Running or walking on a treadmill provides a greate cardiovascular workout that you can perform even on a rainy day! Also, since a treadmill provides you with an even surface, this exercise may be eas... |
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Dumbbell Curl - Seated 3 sets: 15 reps, 15 reps, 15 reps Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and head up. Start with the dumbbells at arm's length and your palms facing in. Curl the weight up and twist your ... |
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Barbell Curl - Standing 4 sets: 15 reps, 15 reps, 15 reps, 15 reps Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. L... |
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Bench Dips 3 sets: 15 reps, 15 reps, 15 reps Place two flat benches parallel to each other, about three to four feet apart. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weigh... |
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Tricep Press - Dumbbell, Seated 3 sets: 15 reps, 15 reps, 15 reps Sit on a bench with a straight back, feet flat on the floor, and back firmly against the bench. Grasp one end of a dumbbell with both hands (palms up) and raise it above your head, locking the elbows.... |
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Wrist Curl - Dumbbell, Palms-Up 3 sets: 15 reps, 15 reps, 15 reps Works the inner arm side of your forearms. Hold two dumbbells and sit at the end of a flat bench with your feet on the floor about 20 inches apart. Lean foreward and place forearms on upper thighs, pa... |
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Crunch - Legs on Exercise Ball 3 sets: 25 reps, 25 reps, 25 reps Lie flat on your back with your feet resting on an exercise ball with your knees bent at a 90 degree angle. Place your feet three to four inches apart and point your toes inward so they touch. Place y... |
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Crunch - Exercise Ball 2 sets: 25 reps, 25 reps Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball. Pl... |
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