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trim and tone Workout

Author Kate Johnson Fitness Level BeginnerType Muscular Definition
Days in Plan 5 Days Rest Between Sets:
1:00-1:30 minutes
Duration30 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: 3Reps: 12
Twisting Crunches Exercise Picture 2. Twisting Crunches
Sets: 3Reps: 12
Twisting Leg Raises Exercise Picture 3. Twisting Leg Raises
Sets: 3Reps: 12
Day 2 - Pilates
Alternate Foot Hold Exercise Picture 1. Alternate Foot Hold
Sets: 3Reps: 12
Arm Flutter (with legs raised) Exercise Picture 2. Arm Flutter (with legs raised)
Sets: 3Reps: 12
Bicycle Kick (45 deg) Exercise Picture 3. Bicycle Kick (45 deg)
Sets: 3Reps: 12
Body Roll Exercise Picture 4. Body Roll
Sets: 3Reps: 12
Double Leg Roll Up (hard) Exercise Picture 5. Double Leg Roll Up (hard)
Sets: 3Reps: 12
Full Situp (Roll Up) Exercise Picture 6. Full Situp (Roll Up)
Sets: 3Reps: 12
Leg Curl and Back Hyperextension Exercise Picture 7. Leg Curl and Back Hyperextension
Sets: 3Reps: 12
Leg Kicks  Exercise Picture 8. Leg Kicks
Sets: 3Reps: 12
Lower Back and Neck Stretch Exercise Picture 9. Lower Back and Neck Stretch
Sets: 3Reps: 12
One Leg Raises (or with circles) Exercise Picture 10. One Leg Raises (or with circles)
Sets: 3Reps: 12
Day 3 - Pilates
Alternate Foot Hold Exercise Picture 1. Alternate Foot Hold
Sets: 3Reps: 12
Lower Back and Neck Stretch Exercise Picture 2. Lower Back and Neck Stretch
Sets: 3Reps: 12
Arm Flutter (with legs raised) Exercise Picture 3. Arm Flutter (with legs raised)
Sets: 3Reps: 12
Full Situp (Roll Up) Exercise Picture 4. Full Situp (Roll Up)
Sets: 3Reps: 12
Leg Kicks  Exercise Picture 5. Leg Kicks
Sets: 3Reps: 12
Open Leg Rollover Exercise Picture 6. Open Leg Rollover
Sets: 3Reps: 12
Torso Slouch or Spine Stretch Exercise Picture 7. Torso Slouch or Spine Stretch
Sets: 3Reps: 12
Roll Out : Back Stretch Exercise Picture 8. Roll Out : Back Stretch
Sets: 3Reps: 12
Day 4 - Abdominals
Crunches Exercise Picture 1. Crunches
Sets: 3Reps: 12
Twisting Crunches Exercise Picture 2. Twisting Crunches
Sets: 3Reps: 12
Twisting Leg Raises Exercise Picture 3. Twisting Leg Raises
Sets: 3Reps: 12
Day 5 - Pilates
Lower Back and Neck Stretch Exercise Picture 1. Lower Back and Neck Stretch
Sets: 3Reps: 12
One Leg Raises (or with circles) Exercise Picture 2. One Leg Raises (or with circles)
Sets: 3Reps: 12
Open Leg Rollover Exercise Picture 3. Open Leg Rollover
Sets: 3Reps: 12
Overhead Leg Handstand Exercise Picture 4. Overhead Leg Handstand
Sets: 3Reps: 12
Roll Out : Back Stretch Exercise Picture 5. Roll Out : Back Stretch
Sets: 3Reps: 12
Torso Slouch or Spine Stretch Exercise Picture 6. Torso Slouch or Spine Stretch
Sets: 3Reps: 12
Arm Flutter (with legs raised) Exercise Picture 7. Arm Flutter (with legs raised)
Sets: 3Reps: 12
Alternate Foot Hold Exercise Picture 8. Alternate Foot Hold
Sets: 3Reps: 12
Leg Curl and Back Hyperextension Exercise Picture 9. Leg Curl and Back Hyperextension
Sets: 3Reps: 12
Leg Kicks  Exercise Picture 10. Leg Kicks
Sets: 3Reps: 12

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

trim and tone Basics

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