28-Day Targeted Muscle Toning Plan
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Feb 12th 2024
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28-Day Targeted Muscle Toning Plan

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28 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 28-day, intermediate level, strength training plan that focuses on targeted muscle toning, weight loss and building core strength. The target areas are the chest, arms and core. You will exercise 6 days a week, resting on day 7.

Example of Week 1

Day 1,8,15,22: Strength training, focus on Chest, Arms and Core
Day 2,9,16,23: Cardio
Day 3,10,17,24: Core workout
Day 4,11,18,25: Strength training, focus on Chest, Arms and Core
Day 5,12,19,26: Cardio
Day 6,13,20,27: Core workout
Day 7,14,21,28: Rest day

Repeat for three more weeks following the first week.


Stay Strong Together,


MICHAEL WOOD, CSCS
Jefit

Cardio workout  2 exercises, 28 mins
Jump Rope exercise demonstration
Jump Rope

1x0 reps • 3m

rest: 60s audio icon
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Foam Roller for 10-min. then Core workout  4 exercises, 17 mins
Mountain Climber exercise demonstration
Mountain Climber

1x25 reps

rest: 60s audio icon
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Core, Chest, Arm Focus  9 exercises, 47 mins
Bench Crunch exercise demonstration
Bench Crunch

2x16 reps

rest: 30s audio icon
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Cardio workout  3 exercises, 35 mins
Indoor Cycling exercise demonstration
Indoor Cycling

1x0 reps • 7m

rest: 60s audio icon
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Core workout  6 exercises, 15 mins
Bench Hip Thrust exercise demonstration
Bench Hip Thrust

1x12 reps

rest: 30s audio icon
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Rest day  0 exercises, 0 min
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Week 2: Core, Chest, Arm Focus  8 exercises, 44 mins
Abdominal Hip Roll exercise demonstration
Abdominal Hip Roll

2x15 reps

rest: 30s audio icon
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Week 2: Cardio workout  2 exercises, 31 mins
Jump Rope exercise demonstration
Jump Rope

1x0 reps • 240s

rest: 60s audio icon
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Week 2: Foam Roller for 10-min. then Core workout  4 exercises, 20 mins
Mountain Climber exercise demonstration
Mountain Climber

1x30 reps

rest: 60s audio icon
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Week 2: Core, Chest, Arm Focus  8 exercises, 38 mins
Bench Crunch exercise demonstration
Bench Crunch

2x16 reps

rest: 30s audio icon
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Week 2: Cardio workout  2 exercises, 31 mins
Jump Rope exercise demonstration
Jump Rope

1x0 reps • 240s

rest: 60s audio icon
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Week 2: Foam Roller for 10-min. then Core workout  4 exercises, 20 mins
Mountain Climber exercise demonstration
Mountain Climber

1x30 reps

rest: 60s audio icon
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Rest day  0 exercises, 0 min
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Week 3: Core, Chest, Arm Focus  8 exercises, 44 mins
Cable Kneeling Crunch exercise demonstration
Cable Kneeling Crunch

2x12 reps

rest: 60s audio icon
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Week 3: Cardio workout  3 exercises, 31 mins
Walking exercise demonstration
Walking

1x0 reps • 8m

rest: 60s audio icon
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Week 3: Core workout  4 exercises, 12 mins
Ab Roll exercise demonstration
Ab Roll

1x9 reps

rest: 60s audio icon
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Week 3: Core, Chest, Arm Focus  7 exercises, 42 mins
Bench Crunch exercise demonstration
Bench Crunch

3x12 reps

rest: 30s audio icon
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Week 3: Cardio workout  3 exercises, 37 mins
Jump Rope exercise demonstration
Jump Rope

1x0 reps • 3m

rest: 60s audio icon
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Week 3: Core workout  4 exercises, 12 mins
Ab Roll exercise demonstration
Ab Roll

1x10 reps

rest: 60s audio icon
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Rest day  0 exercises, 0 min
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Week 4: Core, Chest, Arm Focus  7 exercises, 49 mins
Bent Knee Hundreds exercise demonstration
Bent Knee Hundreds

1x100 reps

rest: 60s audio icon
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Week 4: Cardio workout  3 exercises, 37 mins
Indoor Cycling exercise demonstration
Indoor Cycling

1x0 reps • 10m

rest: 60s audio icon
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Week 4: Core workout  4 exercises, 19 mins
Ab Roll exercise demonstration
Ab Roll

1x10 reps

rest: 60s audio icon
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Week 4: Core, Chest, Arm Focus  7 exercises, 49 mins
Bent Knee Hundreds exercise demonstration
Bent Knee Hundreds

1x100 reps

rest: 60s audio icon
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Week 4: Cardio workout  3 exercises, 44 mins
Glute Kickback exercise demonstration
Glute Kickback

3x8 reps

rest: 60s audio icon
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Week 4: Core workout  3 exercises, 14 mins
Cable Rotation (Stability Ball) exercise demonstration
Cable Rotation (Stability Ball)

1x15 reps

rest: 60s audio icon
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Week 4: Rest day  0 exercises, 0 min
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