STRENGHT & CARDIO - SPECIALTY W/O ARMS

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:

nazanin5 on May 12, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Chest, Back, Lower Back, Abs, Thighs, Calves

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

Tags:

womwn, weight lost, cardio, toning, strenght

Description

Toning and weight lost for women who don't want bulky muscles specially in arms and shoulders.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Flat Bench Dumbbell Flyes	-	12	60
	-	12	60
	-	12	60
Dumbbell Chest Press: Alternating	-	12	60
	-	12	60
	-	12	60
Pushups: Kneeling	-	12	60
	-	12	60
	-	12	60
Back
Standing Cable Rows: One-Arm	-	12	60
	-	12	60
	-	12	60
Inverted Row	-	12	60
	-	12	60
	-	12	60
Dumbbell Row	-	12	60
	-	12	60
	-	12	60
Close-Grip Pulldowns	-	12	60
	-	12	60
	-	12	60
Lower Back
Back Extension: Plank Hold with Lift	-	20	60
	-	20	60
	-	20	60
Back Extensions	-	12	60
	-	12	60
	-	12	60
Abs
Hanging Leg Raises	-	15	30
	-	15	30
Hanging Knee Tucks	-	15	30
	-	15	30
Flutter Kicks	-	70	30
	-	70	30
Crunches	-	70	30
	-	70	30
Bicycle Crunches	-	70	30
	-	70	30
Side Crunches	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 10%	0 miles	20	-

Day 3

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Speedwalking	0 miles	60	-

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