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My Personalized Workout
General
Beginner
Body
Plan Details
The My Personalized Workout routine by marilyn- is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
This workout routine is meant for those who are looking for a full body workout without bulking. Especially for women who want to tone their overall body while targeting problem areas such as the abdominals and improving the looks of their glutes. Working out six days a week, 3 days at home (30 minutes) and 3 days at the gym (1.5 hours). It focuses on medium weight lifts with more reps for toning. It includes 30 minutes of cardio split into two sessions with weights and machines in between. On the workout days at home, the workout focuses a little more on abs and glutes.
Routine detail
Mon
Home Workout
Est. 26 min
7 exercises
Crunch
3 Sets x 8 Reps
Plank
1 Set
Sit-Up
3 Sets x 8 Reps
Plank
1 Set
Glute Kickback
3 Sets x 10 Reps
Plank
1 Set
Jump Squat
3 Sets x 8 Reps
Tue
Day 2 - Gym
Est. 80 min
10 exercises
Elliptical Training
1 Set
Bodyweight Rear Lunge
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Stationary Bike
1 Set
Cable Seated Row
3 Sets x 15 Reps
Machine Tricep Extension
3 Sets x 15 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 5 Reps
Wed
Home Workout
Est. 28 min
7 exercises
Jump Squat
3 Sets x 8 Reps
Plank
1 Set
Glute Kickback
3 Sets x 10 Reps
Plank
1 Set
Oblique Crunch
3 Sets x 8 Reps
Plank
1 Set
Sit-Up
3 Sets x 8 Reps
Thu
Day 3 - Gym
Est. 79 min
10 exercises
Elliptical Training
1 Set
Bodyweight Rear Lunge
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Stationary Bike
1 Set
Decline Crunch
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Fri
Home Workout
Est. 26 min
7 exercises
Sit-Up
3 Sets x 8 Reps
Plank
1 Set
Air Bike
3 Sets x 8 Reps
Plank
1 Set
Jump Squat
3 Sets x 8 Reps
Plank
1 Set
Glute Kickback
3 Sets x 10 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Day 1 - Gym
Est. 78 min
10 exercises
Elliptical Training
1 Set
Bodyweight Rear Lunge
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Stationary Bike
1 Set
Cable Seated Row
3 Sets x 15 Reps
Machine Tricep Extension
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 5 Reps
Machine Hip Adduction
3 Sets x 15 Reps
