Toning Workout

Author Gineen ButlerFitness Level IntermediateType Muscular Definition
Days in Plan 1 Days Rest Between Sets:
1:00-1:30 minutes
Duration40 Min per session
Program to be completed 2 to 3 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 - Whole Body
Ball Incline Dumbbell Press Exercise Picture 1. Ball Incline Dumbbell Press
Sets: 2Reps: 15
Ball Crunches Exercise Picture 2. Ball Crunches
Sets: 2Reps: 15
Dumbbell Curls Exercise Picture 3. Dumbbell Curls
Sets: 2Reps: 15
Exercise Ball Dumbbell Chest Pullovers Exercise Picture 4. Exercise Ball Dumbbell Chest Pullovers
Sets: 2Reps: 15
Bridge Exercise Picture 5. Bridge
Sets: 2Reps: 30
Medicine Ball Woodchoppers on Exercise Ball Exercise Picture 6. Medicine Ball Woodchoppers on Exercise Ball
Sets: 2Reps: 12
Lying Dumbbell Skullcrushers Exercise Picture 7. Lying Dumbbell Skullcrushers
Sets: 2Reps: 15
Rear Raises (On the Ball) Exercise Picture 8. Rear Raises (On the Ball)
Sets: 7Reps: 12
Standing Row (Elastic Band) Exercise Picture 9. Standing Row (Elastic Band)
Sets: 2Reps: 15

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

Toning Basics

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