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Spring Into Shape
Cutting
Advanced
Machine strength
Plan Details
The Spring Into Shape routine by FlikschiK is a 8 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Looking to get cut and lean for the summer season? Then download this spring into summer cutting routine that focuses on burning fat and increasing muscle definition. This is a toning routine for the spring season that focuses on building lean muscle, maximizing fat loss and increasing metabolic rate to get that defined look for the upcoming summer season. On Mondays and Wednesdays you will be targeting the upper body. For each day you will be doing two major exercises for each muscle group. For Tuesdays and Thursdays, the main focus will be targeting the lower body through the use of major muscle building exercises. Your Fridays in this routine will mainly focus upon performing ab exercises to build muscle and definition as well as lengthy amount of cardio to ensure optimal fat loss. Saturdays and Sundays are used as rest days to provide proper rest time for the following weeks worth of exercises. Cardio is performed at the end of each routine to increase the amount of calories burned for the overall workout. This will help you attain that toned and lean look that you desire. Intensity is key throughout this entire workout, this is why we keep the rest time to around 45 seconds so that you are always keeping your heart rate up and consistently lifting weights. *** Notes : As this is a cutting routine, it is important not to perform heavy weight and low reps, keep the weight done manageable so that you can do the reps designated for each exercise. For exercises that contain a "0" variable for your repetition count, this means that you will be performing this workout until Failure (until you cannot perform any more reps). If the cardio length isn't enough as desired, you may increase the time done for each cardio exercise. You can also increase the amount of reps performed for each set to enhance calorie burning and fat loss.
Routine detail
Day 1
Upper Body, Abs and Cardio
Est. 188 min
14 exercises
Walking
1 Set
Step Machine
1 Set
Machine Ab Crunch
3 Sets x 8 Reps
Love Bends
3 Sets x 8 Reps
Arms & Love handle twist
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Day 2
Lower Body, Abs and Cardio
Est. 231 min
16 exercises
Stationary Bike
1 Set
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Glute Extension
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Barbell Squat
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Abdominal Hip Roll
3 Sets x 8 Reps
Treadmill Running
1 Set
Walking
1 Set
Day 3
Upper Body, Abs and Cardio
Est. 218 min
30 exercises
Elliptical Training
1 Set
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Single-Leg Cobra
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
stretch machine
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Arms & Love handle twist
3 Sets x 8 Reps
Love Bends
3 Sets x 8 Reps
Kettlebell Figure Eight
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Sissy Squat
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Hex Bar Shrug
3 Sets x 8 Reps
Weight Plate One-Arm Shrug
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Wide Grip Row
3 Sets x 8 Reps
Day 4
Lower Body, Abs and Cardio
Est. 218 min
19 exercises
Walking
1 Set
Treadmill Running
1 Set
Machine Ab Crunch
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Glute Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Sissy Squat
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
stretch machine
3 Sets
Day 5
Abs and Cardio
Est. 94 min
12 exercises
Elliptical Training
1 Set
Machine Ab Crunch
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10 Reps
Hip Raise
3 Sets x 8 Reps
Table Pose
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Kettlebell Figure Eight
3 Sets x 8 Reps
Bench Leg Pull-In
3 Sets x 8 Reps
Seated Bench Leg Pull-In
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Day 19
Extra Day
Est. 240 min
6 exercises
Walking
1 Set
Treadmill Running
1 Set
Machine Ab Crunch
3 Sets x 8 Reps
Elliptical Training
1 Set
Recumbent Bike
1 Set
Step Machine
1 Set
Day 20
30 Day Challenges
Est. 53 min
9 exercises
Wall Sits
3 Sets
Squats
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Plank
3 Sets
Bridge
3 Sets
Single-Leg Glute Bridge
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Inner Thigh Pulse
3 Sets x 8 Reps
Side Leg Lift
3 Sets x 8 Reps
Day 21
Daily Stretch
Est. 29 min
5 exercises
All Fours Quad Stretch
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Cat Stretch
3 Sets x 8 Reps
Cross-Leg Side Stretch (Supine)
3 Sets x 8 Reps
Hip Stretch
3 Sets x 8 Reps
