Lose Weight and Tone Workout

Author jerryFitness Level IntermediateType Muscular Definition
Days in Plan 4 Days Rest Between Sets:
1:00-1:30 minutes
Duration60 Min per session
This is an intensive cardio weight loss and toning workout plan.

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
Recumbent Bike Exercise Picture 1. Recumbent Bike
Duration: 20 Min Intensity: 65%
Treadmill Exercise Picture 2. Treadmill
Duration: 40 Min Intensity: 65%
Day 2 - Cardio
Recumbent Bike Exercise Picture 1. Recumbent Bike
Duration: 15 Min Intensity: 65%
Treadmill Exercise Picture 2. Treadmill
Duration: 15 Min Intensity: 65%
Day 2 - Upper Body
Lat Pulldown Exercise Picture 1. Lat Pulldown
Sets: 3Reps: 12
Machine Flyes (Pec Deck) Exercise Picture 2. Machine Flyes (Pec Deck)
Sets: 3Reps: 12
Machine Military Press (Shoulder Press) Exercise Picture 3. Machine Military Press (Shoulder Press)
Sets: 3Reps: 12
Overhead Cable Extensions Exercise Picture 4. Overhead Cable Extensions
Sets: 3Reps: 12
Straight Arm Pulldowns Exercise Picture 5. Straight Arm Pulldowns
Sets: 3Reps: 12
Machine Bench Press(Vertical Press) Exercise Picture 6. Machine Bench Press(Vertical Press)
Sets: 3Reps: 12
Day 3 - Cardio
Recumbent Bike Exercise Picture 1. Recumbent Bike
Duration: 20 Min Intensity: 65%
Treadmill Exercise Picture 2. Treadmill
Duration: 40 Min Intensity: 65%
Day 4 - Cardio
Recumbent Bike Exercise Picture 1. Recumbent Bike
Duration: 10 Min Intensity: 65%
Treadmill Exercise Picture 2. Treadmill
Duration: 15 Min Intensity: 65%
Day 4 - Lower Body
Calf Raises on Leg Press Machine Exercise Picture 1. Calf Raises on Leg Press Machine
Sets: 3Reps: 12
Donkey Calf Raises Exercise Picture 2. Donkey Calf Raises
Sets: 3Reps: 12
Leg Extension Exercise Picture 3. Leg Extension
Sets: 3Reps: 12
Leg Press Exercise Picture 4. Leg Press
Sets: 3Reps: 12

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

Lose Weight and Tone Basics

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