Workout Summary
Workout Description
This is a 2 day full body workout aimed at those individuals wanting fat loss and muscle tone. This routine was put to the test and after 4 weeks the clients actually loss fat (some 8 to 9 pounds) while gaining lean muscle mass (some 8 to 12 pounds).
The routine is designed for NO rest time in between exercises with 5 minute cardio sessions. Toughness of the routine will depend on the intensity of reps and cardio performed.
For optimal results, one should add cardio in an additional 2 days a week and be on a calorie deficient diet.
| Day 1 | ||
|---|---|---|
| Fat Loss & Tone Workout - Day 1 | ||
| Exercise | Sets | Reps |
| Sandbag Situps | 1 | 50 |
| Oblique Crunches (each side) | 1 | 30 |
| X Lunges holding dumbbells | 1 | 30 each leg |
| 5 Minutes of Cardio (Eliptical or Tredmill) | ||
| Exercise | Sets | Reps |
| Preacher Curl (machine or free weight) | 1 | 30 |
| Seated Calf Raises | 1 | 30-50 |
| Jumping Lunges | 1 | 30 each leg |
| 5 Minutes of Cardio | ||
| Exercise | Sets | Reps |
| Shoulder Press Machine | 1 | 30 |
| Tricep Machine | 1 | 30 |
| Seated Leg Curls | 1 | 30 |
| 5 Minutes of Cardio | ||
| Exercise | Sets | Reps |
| Inner Leg Machine | 1 | 30-50 |
| Assisted Pull Ups | 1 | 30 |
| Lunges | 1 | 30 |
| 5 Minutes of Cardio | ||
| Exercise | Sets | Reps |
| Leg Raises | 1 | 30 |
| Jump Rope | 1 | 1.5mins |
| Smith Machine Pull Ups | 1 | 30 |
| 5 Minutes of Cardio | ||
| Exercise | Sets | Reps |
| Mountain Climbers | 1 | 30 |
| Push Ups on Smith Machine Barbell | 1 | 30 |
| Outer Leg raises on mat | 1 | 30 each leg |
| Butt Kicks (weighted) | 1 | 50 each leg |
| Day 2 | ||
|---|---|---|
| Fat Loss & Tone Workout - Day 2 | ||
| Exercise | Sets | Reps |
| Knee Raise | 1 | 30 |
| Rope Tricep Push down | 1 | 20-30 |
| Seated Rows | 1 | 20-30 |
| 5 Minutes of Cardio | ||
| Exercise | Sets | Reps |
| Outer Leg Machine | 1 | 30 |
| Leg Press | 1 | 20-30 |
| Standing Calf Raises | 1 | 30 |
| 5 Minutes of Cardio | ||
| Exercise | Sets | Reps |
| Static Crunch | 1 | 1.5mins |
| Seated Ball Dumbbell Shoulder Press | 1 | 20-30 |
| Leg Extensions | 1 | 20-30 |
| 5 Minutes of Cardio | ||
| Exercise | Sets | Reps |
| Muffin Tops | 1 | 30 each side |
| Lat Pull Down | 1 | 20-30 |
| Ball Chest Flys | 1 | 20-30 |
| 5 Minutes of Cardio | ||
| Exercise | Sets | Reps |
| Rope Upright Rows | 1 | 20-30 |
| Standing on One Foot Hammer Curls | 1 | 10 each foot |
| Dumbbell Lat Raises | 1 | 20-30 |
| 5 Minutes of Cardio | ||
| Exercise | Sets | Reps |
| Hyper-Extension | 1 | 30 |
| Plank (Hover) | 1 | To failure |
| Fireman Butt Kicks | 1 | 50 per leg |
Notes For This Workout:
Typical heart-rate should be 75-85% of max heart-rate. This is a tough routine, so start yourself off easy and increase the intensity as capable.
- Jumping Lunges are done without weight.
- Butt Kicks are done with 10lb ankle weight on each leg.
- Muffin Tops should be completed with 25lb weight min.
- IF you have a friend, during static crunch (torso should be 45 degrees to floor) have him play “catch” with a 5 to 8 pound medicine ball. Tossing over head (where client has top reach above his head to catch it) adds a little extra “kick” to this exercise.
Questions About This Workout:
This workout was submitted to Muscle and Strength by personal trainer Bryan Baker. If you have any further questions about this workout you can catch Brian and other experienced personal trainers and coaches over at the Muscle and Strength Forum.
Comments (196)
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Posted Wed, 08/31/2011 - 23:00
hi, I'm a 24 year old female who wants to lose weight and tone. I am looking to lose 5 pounds a month, for a total of 35-40 pounds by May of 2012. Is this a good goal? I know I will hit a plateau but can this still be done? i have already started to change my diet. I have started to "eat clean" most days and try to eat 6 meals a day. Will this workout help me?
Posted Wed, 08/31/2011 - 23:51
That's an excellent goal. Plateaus usually come from poor diet planning. Here are some articles I recommend:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
________________________________
<strong>Need more help? <a href="http://bit.ly/nO0uD2">Ask me on the forum.</a></strong>
Posted Thu, 09/01/2011 - 20:43
Great workout routine! But since it's only 2 times a week, am I supposed to just rest for the other 5 days, or is it ok to do some light cardio or other exercise?
Posted Sun, 09/04/2011 - 15:43
Hi. I just did your workout and it was great. I have a question. In regards to diet how much should I consume. I'm 5'2, 111lb and with a total body fat of about 21% total but 26% in my Lower abdominal area. My goal is to reduce body fat and tone and define without looking bulky. What are your suggestions for a good work out plan? Thanks
Posted Tue, 09/06/2011 - 23:40
I am very interested in this work out and plan to try it out this week, however, I want to get thin and not bulk up. My concern is that even though this work out is designed to lose fat, I don't want to gain so much muscle that it makes me bigger. Maybe I'm not sure how it all balances out.
Posted Thu, 09/22/2011 - 13:12
You want to focus on two things to maximize results:
1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
2) Eat to maximize muscle gains. Here are some articles that can help:
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
http://www.muscleandstrength.com/articles/building-muscle-eating-like-a-...
Posted Sun, 09/18/2011 - 17:46
Hello, I am 5.5 feet tall and weight 200 lbs. I have to get down to 170 lbs. for my weight. I have bad knees so it hurts to run. What kind of diet and workout would you recommend.
Posted Mon, 10/03/2011 - 16:03
Hi Will,
Have you ever lifted weights previously?
Posted Sun, 10/09/2011 - 23:57
Hi, just wondering if this workout would be good if i am trying to avoid gaining more muscle and more interested in losing weight.
Posted Wed, 10/12/2011 - 15:07
Hi Tennille,
Weight loss is primarily about diet.
Posted Thu, 10/13/2011 - 15:06
I'm 5"8 and weigh 178, I really wanna tone my legs and my stomach. I have been drinking protein shakes and taking vitamins I bought from complete nutrition and eating eggs, grilled chicken and veggies. I am tall and I have a boyfriend that's getting into body building and I would like to get into that as well, I wanna get into this as fast as possible . Any suggestions? Are there any videos on you tube I can get links to, to possibly see these work outs?
Posted Thu, 10/13/2011 - 15:38
Pretty much any muscle building or fat loss workout on the site will help you. Find one that most motivates you to train. You want to focus on two things to maximize results:
1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Sun, 10/16/2011 - 23:41
Hi,
I am trying to lose weight but I can't run a lot.. Any suggestion on what should I do??
Posted Wed, 10/19/2011 - 15:26
Hi Kat,
Weight loss is primarily about diet. If you structure a solid eating plan you won't need high impact cardio.
Posted Sat, 11/26/2011 - 21:06
Hi,
I'm a freshman in college and a girl. I do a lot of running everyday and various lifting workouts every other day. But I can't seem to really tone my muscles or lose that little extra fat. I feel like I've tried everything. Does anyone think that this would be a good workout for me or is there another one that would be better.
Thanks
Posted Thu, 12/15/2011 - 13:35
Hi Emma,
Tone comes from a solid diet plan and resistance training that involves progression of weight. Here is an article I recommend:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
Posted Sun, 12/11/2011 - 21:01
I did this workout for just short of 3 weeks and followed another for nearly 2 weeks. Just before starting this one had my body fat tested using the BodPod. Then tested again a little over 4 weeks later. I lost 7.1 lbs fat and gained 8.3 lbs lean mass during that time. (A gain of 1.2 lbs on the scale.)Very happy with those results and plan to use this again from time to time in the future. I just get bored easily with workouts. On the other 3 days I did moderate intenisity cardio. I am a 35 year old female by the way with about 65 lbs to lose.
Posted Wed, 12/14/2011 - 23:10
I just came across this workout and can't wait to get started! One question what is the muffin top workout? I tried looking online but didn't find a specific workout.
Posted Mon, 01/16/2012 - 21:09
Looks like a good work out but my question is
1. You say to eat so much protein
*suggestions* because I could only think of eating beef jerky between 2-3 hours for protein and that douse not sound healthy so help? Could I just buy protein (like a pill?.
Posted Tue, 01/17/2012 - 22:19
Im super confused on whether to eat before or after working out. Carbs before or after?? Im a 36 year old female who needs to loose some fat in my thighs and belly. I've been doing an hour of cardio 5 days and a bit of weights 2 days.
Posted Wed, 01/18/2012 - 21:36
Hello, I am 26 yrs old n I weight 118 pounds n my height is 5'2. All I want to do is tone my abs n get my tights shaped.
What do I need to eat n do? Thank you
Posted Thu, 01/26/2012 - 10:01
Thank you for this plan, it sounds great! Like others I am here to continue to change my habits. I have lost 50 lbs thus far (with 100 to go). I think I need something that will help me get thru the rest of my journey from 300+ to healhier. Everywhere I look it states that I should be comsuming 3000+ calories a day with my exercise. I want to start this 2day trainig with my current cardio (elliptical or walk/jog interval) 3-4 days. So my question is how many calories should I eat? It seems that now that I have lost if I eat over 1800 calories nothing happens to the scale......please help?
Posted Thu, 01/26/2012 - 10:05
Oh one more question....I'm already solid looking will this make me more solid looking or sleeker?
Posted Mon, 01/30/2012 - 03:38
I would like to know how long it takes to get through the whole routine. I only have an hour for gym and would like to before I take this routine on. Thanks
Posted Tue, 01/31/2012 - 15:32
I checked the workouts on the database and I chose to go with this! Today I tired it and it's amazing! I did 10 min cardio to start and by the end I had burn 750 calories! I had my calorie counter watch, took 1 hour and 20 min including my 10min warm up! I loved it. I never burn this much,,,,
My question is - I have good muscle mass and nice arms, my lower body is the problem as there is still a lot of fat. I work out regularly so I am not new to this, I usually weight train doing a splits workout. Is this the right program for someone like me? Will I lose my arm muscles for example? Cus I notice it focuses on one exercise per muscle per session and one set - can u explain if it is as effective as regular weight training?
Posted Wed, 02/01/2012 - 19:50
I need an exercise to tone the muscle on my arms, to flabby.
Thanks,
Lety Guerra
Posted Mon, 02/13/2012 - 11:29
what kind of an exercise plan would you suggest for the off days...I like to workout a minimum of 4-5 days per week.
Posted Mon, 02/13/2012 - 12:54
DO I ONLY WORK OUT FOR 2DAYS A WEEK OR TAKE A DAY OFF AND START AGAIN WICH IT WILL BE 4 TIMES A WEEK??
Posted Thu, 02/16/2012 - 13:56
I just came across this workout...I am not sure if this was answered or not but if you do this workout 2 days what do you do the other 5 days?
Thanks!
B
Posted Wed, 03/14/2012 - 13:53
It's only 2 days/week
Posted Tue, 02/21/2012 - 19:09
Hi, I'm a sophomore girl in high school, 4'10" and 125 lbs. I'm trying to lose weight while building muscle, but not bulk up. Is this workout ideal or should I be doing something else? Hahaha, Thank you.
Posted Thu, 02/23/2012 - 18:06
I'm 30 years old and weigh 165, and I'm 5'4 :( I've been doing some strength training for about 3 weeks. Nothing too intense, just enough to give me some exercise. I also walking/sprints (one minute walking, one minute running for 20 minutes). I really want to lose weight!! How many calories should I eat a day. Websites tell me different things all the time. Also, I have oral allergy syndrome (allergic to raw fruits and vegetables). Therefore, I can't eat fruits for breakfast or salads for lunch. If I cook the vegetables, I can eat them. Again, how many calories do you recommend I eat a day? Thank you!
Posted Sun, 02/26/2012 - 00:45
What are the best sources of protein? Can you give me a few examples? Also, I am 122lbs and 19% body fat. Any recommendations on calorie intake to tone up and lose fat? I'm starting this two day program tomorrow!!!!!!
Posted Sun, 03/04/2012 - 16:41
Hi! I just have one question, should I warm up before I start this? Do you think 15 minutes on the tread or cross-trainer is enough? Ty!
Posted Wed, 03/14/2012 - 01:32
I just noticed that it's a two day/week program. It looks very promising. Started this today - love it. The thing is, I'm combining this with Doug's 6 day cutting routine
http://www.muscleandstrength.com/workouts/26-doug--s-6-day-cutting-routi...
Plus Bodypump. This is how it goes:
Monday, Wednesday, Friday: Doug's + bodypump
Tuesday, Thursday: 2 day ntense workout.
Saturday, Sunday: off
I'm 159lbs, 5'7, around 10-11% bodyfat. With a bit of diet, I can go to 8 or 9. I'll post up my results soon.
Posted Sat, 03/17/2012 - 17:39
Hi,
If the exercise is supposed to be 2 day, how many times a week are we expecting to do this for it to be effective?
Posted Tue, 03/20/2012 - 15:40
2 days. 2 workouts with several days of recovery between each day.
Posted Mon, 03/19/2012 - 15:35
What would you suggest to 40 year old men who haven't exercised for more than 2 years?
Would you suggest to use these workout strategies from day 1?
Thanks
Posted Tue, 03/20/2012 - 15:40
What are your main goals?
Posted Sat, 03/31/2012 - 20:53
I am looking to start working out. I really want to turn fat into muscle what the best way?
Posted Fri, 03/23/2012 - 15:05
hi im a kid only 12 but i'm fat and i'm trying hard but every thing i do don't work i don't loose any weight i need help please e mail
Posted Sun, 03/25/2012 - 10:56
Need a link for all workouts on how to do them without doesn't help with a good workout at all.
Posted Tue, 03/27/2012 - 22:51
Hey I'm 21 years old i wanna lose fat in my stomach area and i have puffy nipples which is fat also, just wondering what i can do to center the fat loss in them area's plus what to eat and stuff because i can't afford much and i wanna just get into shape
Posted Sat, 03/31/2012 - 20:51
I am looking to start working out. What is the best way to turn fat into muscle?
Posted Sun, 04/08/2012 - 16:50
plz print for me? thanks
Posted Mon, 04/09/2012 - 14:22
Hi, I'm 17 year old, and I was wondering if I can train with a Mass gaining routine, and this fat loss routine at the same time, I've been training for almost 2 years, and I recover very fast, so, there is no problem with training for example chest one day after day 1 of this routine. Is it possible, or what would you recommend?
Posted Wed, 04/11/2012 - 13:39
i'm 6'1, 21 years old, weighing at about 225, how much calories can i see to burn during this workout? thank you
Posted Mon, 04/16/2012 - 10:59
Hi,
What are Muffin Tops in Day 2? The Static crunch rep is 1.5min; does that mean to hold at 45 degrees for 1.5min?
Cheers,
Mike
Posted Mon, 04/23/2012 - 22:17
Is there any specfic kind of work out that can get your legs toned? Or is cardio the best and only way?
Posted Fri, 05/11/2012 - 05:47
how many kg for this exercise ? thanks for reply :)
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