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Samantha Week 1-4 Body Toning*
AUTOPLAY
General
Intermediate
Body
Plan Details
The Samantha Week 1-4 Body Toning* routine by samanfi_shanti is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This routine is a 3-day per week split for females looking to tone up their muscles and gain strength without bulking up or putting on muscle mass. With each day that you are performing you are targeting all of the muscle groups, with 2 exercises per group, you are getting a full body workout with rest days splitting up the workout days. Toning focuses upon performing exercises with lower weight and higher reps. During this routine many of the exercises being performed will be done between 10 - 12 reps (except for abdominals as those will be done around 20 reps per set). **** Note : You can also mix any cardio into this routine on rest days or right after your workout if you aren't tired or are up for cardio.
Routine detail
Mon
Lower Body Day 1
Est. 74 min
11 exercises
Bodyweight Lunge
3 Sets x 20 Reps
Bodyweight Rear Lunge
3 Sets x 20 Reps
Bodyweight Side Lunge
3 Sets x 20 Reps
Band Crab Walk
3 Sets x 8 Reps
Kneeling Hip Extension
3 Sets x 8 Reps
Cable Deadlift
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
Tue
Rest
Est. 62 min
1 exercise
Yoga
3 Sets
Wed
Upper Body Day 2
Est. 89 min
14 exercises
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Shoulder 350 Rotation
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Bench Incline Push-up
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Plank with Shoulder Tap
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Full Body Day 3
Est. 119 min
9 exercises
Treadmill Running
3 Sets
Kettlebell Squat into Press
4 Sets x 8 Reps
Jump Squat
4 Sets x 8 Reps
Push-Up (Wide Hand)
4 Sets x 8 Reps
Stability Ball Dip
4 Sets x 8 Reps
Bodyweight Lunge
4 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
