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Fat Loss and Toning Workout For Women


Type of Workout: Fat Loss and Toning
Skill Level: Beginner

This is a very simple workout program aimed to losing weight at the same time to tone and build those muscles. This is a great workout for women who would also like to incorporate some strength training in to their routine.

Women should not be afraid to lift weights! Do not worry, you will not look manly by lifting weights. This workout will help you tighten your butt, slim that waistline, tone those arms, and lose body fat all over your body.

Try to increase your volume every week by adding some reps or increasing the weight. Be sure to learn how to properly perform each exercise to maximize the effectiveness and avoid any injuries.

MONDAY
Day 1
Exercise Sets Reps Rest
30 Minutes of Cardio

Cardio can be done by treadmill, eliptical machine, stair stepper, bicycle or whatever elevates your heart rate for at least 30 minutes.

Dumbbell Tricep Kickbacks 3 8-12,8-12,8-12 45 Seconds
Standing Dumbbell Curls 3 8-12,8-12,8-12 45 Seconds
Cable Crunches 3 10-15,10-15,10-15 30-60 Seconds
WEDNESDAY
Day 2
Exercise Sets Reps Rest
30 Minutes of Cardio

Cardio can be done by treadmill, eliptical machine, stair stepper, bicycle or whatever elevates your heart rate for at least 30 minutes.

Squats 3 8-12,8-12,8-12 60-90 Seconds
Lunges 3 8-12,8-12,8-12 60-90 Seconds
Standing Calf Raises 3 12,12,12 45-60 Seconds
Lying Leg Raises 3 12,12,12 45 Seconds
FRIDAY
Day 3
Exercise Sets Reps Rest
30 Minutes of Cardio

Cardio can be done by treadmill, eliptical machine, stair stepper, bicycle or whatever elevates your heart rate for at least 30 minutes.

Dumbbell Rows 3 8-12,8-12,8-12 45-60 Seconds
Dumbbell Shoulder Presses 3 8-12,8-12,8-12 45-60 Seconds
Lat Pulldowns 3 8-12,8-12,8-12 45-60 Seconds
Ab Crunches 3 20+,20+,20+ 45-60 Seconds


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