INTENSE CORE TRAINING FOR WOMEN

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
FitClick
Rating:
 Rating: 3.1/5.0
Created By:
FitClick on January 12, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
High Intensity Cardio
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Abs, Lower Back, Chest, Biceps, Triceps, Thighs, Calves, Shoulders
Description
With light, high-rep dumbbell workouts and high-intensity cardio training, this three-week routine focuses intently on overall core muscle activity and cardio fitness.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-2530
-100
Bicycle Crunches-100
Bench Knee Tucks-100
Flutter Kicks-100
Reverse Crunches-100
Lower Back
Back Extension: Ground-max120
Chest
Pushups-max60
Incline Dumbbell Press12 lbs.120
10 lbs.1030
Incline Dumbbell Flyes10 lbs.120
10 lbs.1030
Biceps
Seated Hammer Curls8 lbs.120
8 lbs.1030
Standing Alternate Dumbbell Curls10 lbs.1230
Triceps
One-Arm Dumbbell Extensions5 lbs.120
5 lbs.1030
Triceps Bench Dips-max30
One-Arm Dumbbell Kickbacks5 lbs.1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Morning Run2.000 miles0-
Evening Run2.000 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Morning Run2.000 miles0-
Recumbent Stationary Bike0.000 miles60-

Workout routine comments

I don't know how to do half the things on this list can somebody help me please
 
March 16, 2012 at 12:25am
Gotta get rid of last 10 lbs!
 
February 12, 2012 at 4:25pm
well, Connie653 You have to workout out for more time to burn more calories. I lost 20 pounds by using all of these machines but I didn't time them the same way. All I did was set a goal to work out 7 days a week and burn 500 calories at the gym. I lost like 5 pounds a week. Some weeks I would plateau so I started interval training to get past it then I had no problem losing the weight.
 
November 12, 2011 at 10:35am

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