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Lose Weight/Gain Muscle Tone Workout

Author Derek HampsonFitness Level BeginnerType Muscular Definition
Days in Plan 5 Days Rest Between Sets:
1:00-1:30 minutes
Duration60 Min per session


A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Abdominals
Crunches Exercise Picture 1. Crunches
Sets: 2Reps: 50
Lying Leg Raises / Throwdowns Exercise Picture 2. Lying Leg Raises / Throwdowns
Sets: 2Reps: 18
Ball Crunches Exercise Picture 3. Ball Crunches
Sets: 2Reps: 15
Bridge Exercise Picture 4. Bridge
Sets: 1Reps: 15
Notes:Seconds
Day 1 - Cardio
Hockey Exercise Picture 1. Hockey
Duration: 15 Min Intensity: 65%
Swimming Exercise Picture 2. Swimming
Duration: 20 Min Intensity: 65%
Treadmill Exercise Picture 3. Treadmill
Duration: 10 Min Intensity: 75%
Day 1 - Whole Body
Day 2 - Forearm
Barbell Curls Exercise Picture 1. Barbell Curls
Sets: 3Reps: 12
Concentration Curls Exercise Picture 2. Concentration Curls
Sets: 3Reps: 12
Dumbbell Curls Exercise Picture 3. Dumbbell Curls
Sets: 3Reps: 12
Preacher Curls Exercise Picture 4. Preacher Curls
Sets: 3Reps: 12
Wrist Curls Exercise Picture 5. Wrist Curls
Sets: 3Reps: 12
Day 3 - Biceps
Back Dumbbell Row Exercise Picture 1. Back Dumbbell Row
Sets: 3Reps: 12
Barbell Curls Exercise Picture 2. Barbell Curls
Sets: 3Reps: 12
Dumbbell Curls Exercise Picture 3. Dumbbell Curls
Sets: 3Reps: 12
Hammer Curls Exercise Picture 4. Hammer Curls
Sets: 3Reps: 12
Day 3 - Cardio
Hockey Exercise Picture 1. Hockey
Duration: 15 Min Intensity: 65%
Swimming Exercise Picture 2. Swimming
Duration: 15 Min Intensity: 65%
Treadmill Exercise Picture 3. Treadmill
Duration: 10 Min Intensity: 75%
Day 4 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 10 Min Intensity: 75%
Shuttle Run Exercise Picture 2. Shuttle Run
Duration: 10 Min Intensity: 75%

With this log you will be able to print off as many sheets as required to track this workout.

Lose Weight/Gain Muscle Tone Basics

Related Workouts

Workout Log | Measure Track Assess

Workout Log to improve your exercise workout plans
Why do most trainers get their clients to write down their workouts? It is because it works. Recording your workouts allows you to track your progress, determine what is working and track your weight and measurements to see what is giving you results. This is the best $12.00 + shipping you'll ever spend on your body.

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