Weight Loss and Toning Workout

Author Gineen Nicholls, BCRPAFitness Level IntermediateType Muscular Definition
Days in Plan 2 Days Rest Between Sets:
1:00-1:30 minutes
Duration40 Min per session
This is a circuit training program to be completed 2-4 times per week.

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 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 30 Min Intensity: 70%
Day 1 - Upper Body
Dumbbell Press or Shoulder Press Exercise Picture 1. Dumbbell Press or Shoulder Press
Sets: 3Reps: 20
Notes:Standing or Seated
Dumbbell Curls Exercise Picture 2. Dumbbell Curls
Sets: 3Reps: 20
Back Dumbbell Row Exercise Picture 3. Back Dumbbell Row
Sets: 3Reps: 15
Ball Incline Dumbbell Press Exercise Picture 4. Ball Incline Dumbbell Press
Sets: 3Reps: 15
Lying Triceps Extension (Skull Crushers) Exercise Picture 5. Lying Triceps Extension (Skull Crushers)
Sets: 3Reps: 20
Notes:Lying on Ball
Dumbbell Flys Exercise Picture 6. Dumbbell Flys
Sets: 3Reps: 20
Notes:Lying on Ball
Tricep Kickbacks Exercise Picture 7. Tricep Kickbacks
Sets: 3Reps: 15
Notes:Hand on Ball
Day 2 - Abdominals
Ball Crunches Exercise Picture 1. Ball Crunches
Sets: 3Reps: 20
Bridge Exercise Picture 2. Bridge
Sets: 3Reps: 15
Exercise Ball Oblique Twists Exercise Picture 3. Exercise Ball Oblique Twists
Sets: 3Reps: 20
Lying Leg Raises / Throwdowns Exercise Picture 4. Lying Leg Raises / Throwdowns
Sets: 3Reps: 15
Day 2 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 15 Min Intensity: 85%
Notes:6 different bouts of high intensity interval training. 30 seconds of hard intensity and then 90 seconds of rest. Repeat until six sets.
Day 2 - Lower Body
Wide Stance Squats (Duck Squats) Exercise Picture 1. Wide Stance Squats (Duck Squats)
Sets: 3Reps: 20
Step Ups Exercise Picture 2. Step Ups
Sets: 3Reps: 12
Walking Lunges Exercise Picture 3. Walking Lunges
Sets: 3Reps: 20

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

Weight Loss and Toning Basics

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