This 3 day workout is designed for people who want to tone and strengthen their muscles, without the bulk. Because of its versatile full body properties, you can incorporate this workout into an existing cardio or weight loss program.
If you wish to incorporate cardio, these workouts can be completed on the same day as cardio or on separate days.
Don't let this program fool. It may be short, but it packs a punch by hitting all of the major muscle groups. Keep rest periods short, anywhere from 30s to 45s between sets.
Below is an example of what a weekly schedule may look like.
- Monday: Full Body Toning Workout 1
- Tuesday: Off
- Wednesday: Full Body Toning Workout 2
- Thursday: Off
- Friday: Full Body Toning Workout 3
- Saturday: Off
- Sunday: Off
Full Body Toning Workout 1
|45 Degree Leg Press||3||20|
|Machine Shoulder Press||2||20|
Full Body Toning Workout 2
|Smith Machine Squat||3||20|
|Seated calf Raise||2||25|
|Lat Pull Down||3||20|
|Standing Dumbbell Curl||2||20|
|Decline Sit Ups||2||MAX|
Full Body Toning Workout 3
|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|