She Smashal
Cutting
Beginner
Body
Plan Details
The She Smashal routine by Smasalss is a 8 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
While performing this routine, you should focus on performing between 12 to 14 repetitions for each exercises or as many as you are able to do. To boost your heart rate and the cardio aspect of the workout, increase the amount of repetitions and lower the weight being performed. For each repetition count that goes up, the amount of weight will drop so that more repetitions are able to be performed.
Routine detail
Mon
Cardio and Toning
Est. 89 min
11 exercises
Walking
1 Set
Stability Ball Crunch
3 Sets x 8 Reps
Incline treadmill walk
1 Set
Reverse Crunch
3 Sets x 8 Reps
Treadmill Running
1 Set
Machine Seated Row
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Machine Tricep Extension
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Walking
1 Set
Tue
Rest/Alternative Workouts
Est. 85 min
3 exercises
Elliptical Training
1 Set
Recumbent Bike
1 Set
Rowing
1 Set
Wed
Cardio and Core Strength
Est. 77 min
9 exercises
Walking
1 Set
Incline treadmill walk
1 Set
Crunch
4 Sets x 12 Reps
Plank
4 Sets
Jackknife Sit-Up
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Cable Wood Chop
4 Sets x 12 Reps
Treadmill Running
1 Set
Walking
1 Set
Thu
Rest/Alternate Exercise's
Est. 34 min
6 exercises
Machine Ab Crunch
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Side Plank
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 15 Reps
Fri
Cardio and Lower Body
Est. 77 min
9 exercises
Walking
1 Set
Incline treadmill walk
1 Set
Bodyweight Walking Lunge
4 Sets x 12 Reps
Squats
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Treadmill Running
1 Set
Sat
Cardio
Est. 141 min
5 exercises
Treadmill Running
1 Set
Walking
1 Set
Bench Leg Pull-In
3 Sets x 8 Reps
Frog Sit-Up
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
Any
Stretches
Est. 99 min
17 exercises
Tricep Side Stretch
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
Cat Stretch
3 Sets x 8 Reps
Hip Stretch
3 Sets x 8 Reps
Dynamic Back Stretch
3 Sets x 8 Reps
Stability Ball Back Stretch
3 Sets
Standing Trunk Rotation
3 Sets x 8 Reps
Back Stretch
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Iron Cross Stretch
3 Sets x 8 Reps
All Fours Quad Stretch
3 Sets x 8 Reps
Band Hamstring Stretch
3 Sets x 8 Reps
Band Quad Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Peroneal Stretch
3 Sets x 8 Reps
Bench Calf Stretch
3 Sets x 8 Reps
Soleus and Achilles Stretch
3 Sets x 8 Reps
