Burn Fat & Tone-4 Day Commitment

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5 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is all about cutting and toning.

Day 5: Ab day is done every other workout (pair with cardio & bis, tris, chest)

Week 1&2: do each exercise 2x15 reps. Go up in weight as you can, however, the first two weeks are all about high reps.

Week 3&4: do each exercise 2x12 reps; the beginning of week 3, you will need to adjust your weight up to meet the drop in reps. These two weeks are still more about repetition than strength HOWEVER make sure you are feeling the burn.

Week 5&6: do each exercise 3x10; this is where you are going to start focusing more on weight. Go up whenever possible, but make sure you are keeping form and following out reps to completion.

Week 7&8: do each exercise 3x8; again, you are going up in weight. Really focus on strength training.

Week 9&10: do each exercise 3x10; now that you’ve built strength, try using the same weight to do more reps. If you can go up in weight, by all means, go for it. Strength and toning is what we are focused on now.

Week 11&12: do each exercise 3x12; just like the previous week, same weight, more reps. But if you’re getting stronger, go with your gut. Up your weight.

Cardio & ab day are both interval training days. They won’t follow the rep schedule. Keep the times and the supersets the same. The idea is to be able to do more during each time frame. Really focus on your form & the idea to KEEP MOVING even if you have to modify your movements a bit.

Add a cardio machine to the strength training days for a little extra fat burn. Personally, I do the stair climber on leg days (15-30 minutes depending on what my body is telling me) & a mile completion in the least time possible on either the treadmill or elliptical.

HAPPY LIFTING!

Day 5
Day 3
Day 2
Day 4
Day 1

Glutes/Leg Day 9 exercises, 0 min

	2x8 reps	rest: 60s
Dumbbell Walking Lunge	2x15 reps	rest: 60s
Smith Machine Deadlift	2x15 reps	rest: 60s
Smith Machine Squat	2x15 reps	rest: 60s
Machine Hip Adduction	2x15 reps	rest: 60s
Machine Hip Abduction	2x15 reps	rest: 60s
Glute Kickback	2x15 reps	rest: 60s
Calf Press On Leg Press	2x15 reps	rest: 60s
Machine Leg Press	2x15 reps	rest: 60s

Bis, Tris, Chest 9 exercises, 0 min

Smith Machine Bench Press	2x15 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	2x15 reps	rest: 60s
Barbell Curl	2x15 reps	rest: 60s
Machine Fly	2x15 reps	rest: 60s
Barbell Tricep Extension	2x15 reps	rest: 60s
Dumbbell Alternating Hammer Curl	2x15 reps	rest: 60s
Dumbbell Concentration Curl	2x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	2x15 reps	rest: 60s
Smith Machine Incline Bench Press	2x15 reps	rest: 60s

Back & Shoulders 7 exercises, 0 min

Dumbbell Lateral Raise	2x15 reps	rest: 60s
Dumbbell Seated Shoulder Press	2x15 reps	rest: 60s
Barbell Upright Row	2x15 reps	rest: 60s
Dumbbell Shoulder Shrug	2x15 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	2x15 reps	rest: 60s
Barbell Bent-Over Row	2x15 reps	rest: 60s
Cable Seated Row	2x15 reps	rest: 60s

Cardio 12 exercises, 0 min

Box Jump Multiple Response	1x15 reps • 45s	rest: 0s
Double-Leg Butt Kick	1x15 reps • 45s	rest: 0s
Jump Squat	1x15 reps • 45s	rest: 60s
	1x8 reps • 45s	rest: 0s
Mountain Climber	1x15 reps • 45s	rest: 0s
Bodyweight Side Lunge	1x15 reps • 45s	rest: 60s
Mountain Climber	1x15 reps • 40s	rest: 0s
Plank	1x8 reps • 20s	rest: 60s
	1x8 reps • 40s	rest: 0s
Plank	1x8 reps • 20s	rest: 60s
	1x8 reps • 40s	rest: 0s
Plank	1x8 reps • 20s	rest: 60s

Abs 7 exercises, 0 min

Air Bike	2x15 reps • 30s	rest: 30s
Crunch	2x15 reps • 30s	rest: 30s
Leg Raise	2x15 reps • 30s	rest: 30s
Leg Pull-In	2x15 reps • 30s	rest: 30s
Reverse Crunch	2x15 reps • 30s	rest: 30s
Dumbbell Side Bend	2x15 reps • 30s	rest: 30s
Weight Plate Russian Twist	2x15 reps • 30s	rest: 30s