Workout Description
This 3 day-per-week whole body toning workout targets people who don’t want to look bulky yet want to tone their bodies and strengthen their muscles.
This workout works best with your cardio routine, and it doesn’t matter if you performed it in the same day as your cardio or if you separated it. It will still give you the same results.
It hits all major muscle groups over 3 days. The total time needed for the workout is about 1 hour.
Training Level: Intermediate
Days Per Week: 3
Target Gender: Male & Female
Workout Schedule:
| Monday – Full Body Routine (series 1) | ||
| Full Body | ||
| Exercise | Sets | Reps |
| 45 Degree Leg Press | 3 | 20 |
| Seated Row | 3 | 20 |
| Chest Dip | 2 | 15-20 |
| Machine Shoulder Press | 2 | 20 |
| Cable Curl | 2 | 20 |
| Tricep Extension | 2 | 20 |
| Hover | 3 | 1 minute |
Tuesday: Rest Day
| Wednesday – Full Body Routine (series 2) | ||
| Full Body | ||
| Exercise | Sets | Reps |
| Smith Machine Squat | 3 | 20 |
| Seated calf Raise | 2 | 25 |
| Lat Pull Down | 3 | 20 |
| Dumbbell Flys | 3 | 20 |
| Tricep Kickback | 2 | 20 |
| Standing Dumbbell Curl | 2 | 20 |
| Decline Sit Ups | 2 | MAX |
Thursday: Rest Day
| Friday- Full Body Routine (series 3) | ||
| Full Body | ||
| Exercise | Sets | Reps |
| Dumbbell Lunge | 4 | 10 each leg |
| Wide Grip Pull Up | 3 | MAX |
| Barbell Bench Press | 3 | 15-20 |
| Standing Barbell Curl | 3 | 15-20 |
| Tricep Bench Dip | 3 | 15 |
| Horizontal Leg Raise | 2 | MAX |
Saturday and Sunday: Rest Days
