Workout 1

Goal: Toning & Maintaining

Level: 3

Type: Cardio & Circuit Weight Training

Session Duration: 45 mins

Day 1:

• Machine Bench Press – 3 x 12
• Squat – 3 x 12
• Seated Cable Rows – 3 x 12
• Dumbbell Lunges – 3 x 12
• Pull overs – 3 x 12
• Hyper Extensions – 3 x 12

Day 2:

• Type: Interval Training (HIIT)
• Equipment: Treadmill
• Session Duration: 20 min
• Intensity Interval: 9.0 km/hr @ Incline = 0 for 30 secs
• Recovery Interval: 5.0 km/hr @ Incline = 0 for 30 secs

Day 3: Rest

Day 4:

• Squat – 3 x 12
• Lat pull down – 3 x 12
• Wood choppers – 3 x 12
• Machine pull overs – 3 x 12
• Leg Press – 3 x 12
• Seated cable rows – 3 x 12

Day 5:

• Type: Interval Training (HIIT)
• Equipment: Treadmill
• Session Duration: 20 min
• Intensity Interval: 9.5 km/hr @ Incline = 0 for 45 secs
• Recovery Interval: 5.0 km/hr @ Incline = 0 for 45 secs

Day 6: Rest