Intermediate Workout: For Toned Body and Fat loss

Intermediate Workout: For Toned Body and Fat loss

Intermediate Workout: For Toned Body and Fat loss

Intermediate Workout: For Toned Body and Fat loss:- I will give you expert advice and action tips to help the slim or toned body and fat loss.

Are you ready for fat loss or get a toned body? You have come to the right place. In this woman’s workout, you are being given all the information and exercises that will make you toned. As part of the woman’s workout, you will receive actionable tips to help you lose weight. Also, our exercise will provide motivation and expert advice to help you slim down 100%.

If you are wondering how many repetitions are needed to do each exercise, well that depends on your goals. If you want to raise your heart (cardiovascular) levels then do 14-16 reps, if you want to lose the fat then target reps for 12-14, and if you want to achieve a muscle gain goal then go for 8-10 reps.

From day 1 to 7, the training schedule will be like this, cardio and toning will be done on day 1. On Day 2, we will do stationery-bike and Abs. Cardio and toning will be done on Day 3. We will do stationery-bike and Abs on Day 4. Cardio and Lower-body will train on Day 5. On day 6, stationery and Abs. And Day 7 will be Rest Day or Off Day. It is an intermediate workout schedule of 6-8 weeks, let’s see in the table: –

DAYSWORKOUT
DAY 1 CARDIO & TONING (SHOULDERS & ARM)
DAY 2STATIONERY-BIKE & ABS
DAY 3CARDIO & TONING (CHEST & BACK)
DAY 4STATIONERY-BIKE & ABS
DAY 5CARDIO & LOWER BODY
DAY 6STATIONERY & ABS
DAY 7OFF DAY

DAY 1 – CARDIO & TONING

EXERCISESSETS x REPS
TREADMILL WARM-UP5 minutes
TREADMILL RUNNING20 minutes
TREADMILL COOL-DOWN5 minutes
1. SUPER SETS (SHOULDERS)
a) STANDING BARBELL PRESS4 x (12 each)
b) STANDING SINGLE DB PRESS4 x (12 each)
2. SUPER SETS (SHOULDERS)
a) CABLE SIDE RAISE3 x (15 each)
b) KETTLEBELL FRONT RAISE3 x (15 each)
3. SUPER SETS (ARM)
a) DB(DUMBBELL) CURL4 x (12 each)
b) ROPE TRICEPS PRESS DOWN4 x (12 each)
4. GIANT SETS (ARM)
a) DB PREACHER CURL3 x (12 each)
b) BB OR DB SKULL CRUSHER3 x (12 each)
c) ROPE OVERHEAD EXTENSION3 x (12 each)

DAY 2 – STATIONERY-BIKE & ABS

EXERCISES SETS x REPS
STATIONERY-BIKE30 minutes
1. SUPER SETS (ABS)
a) INCLINE CRUNCH WITH BAR3 x (10 each)
b) HANGING KNEE RAISE3 x (15 each)
2. SUPER SETS (ABS)
a) ROPE CRUNCHES3 x (15 each)
b) LYING LEG RAISES3 x (15 each)
3. RUSSIAN BALL TWIST3 x (15 each)
4. OBLIQUE SIDE CRUNCH3 x (15 each)

DAY 3 – CARDIO & TONING

EXERCISESSETS x REPS
TREADMILL WARM-UP5 minutes
TREADMILL RUNNING20 minutes
TREADMILL COOLDOWN5 minutes
1. SUPER SETS (CHEST & BACK)
a) BARBELL(BB) PRESS4 x (12 each)
b) ROPE PULL DOWN4 x (12 each)
2. SUPER SETS (CHEST & BACK)
a) CABLE CROSSOVER3 x (15 each)
b) DB ROWS3 x (15 each)
3. SUPER SETS (CHEST & BACK)
a) DB INCLINE PRESS3 x (15 each)
b) SINGLE HAND LAT PULLDOWN3 x (15 each)
4. SUPER SETS (CHEST & BACK)
a) PLYO PUSH-UPS3 x (12/10/8)
b) HYPER EXTENSION (DROP-SET)3 x (8 each)
PLANKS3 x 120 seconds(HOLD)

DAY 5 – CARDIO & LOWER BODY

EXERCISESSETS x REPS
TREADMILL WARM-UP5 minutes
TREADMILL RUNNING20 minutes
TREADMILL COOL-DOWN5 minutes
1. SUPER SET
a) BARBELL SQUAT4 x (12 each)
b) BARBELL SPLIT SQUAT4 x (12 each)
2. SUPER SET
a) DB DEADLIFT3 x (15 each)
b) SINGLE LEG PRESS3 x (15 each)
3. SUPER SET
a) LYING LEG CURL3 x (15 each)
b) BOX JUMP3 x (12 each)
4. PLANKS3 x 120 sec. (HOLD)

DAY 2, 4, and DAY 6 repeat same workout schedule

Rest will be 45-60 seconds and the rest period start after completion super set of a) & b) or giant set a), b) & c).

Intermediate Workout: For Toned Body and Fat loss”

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