Nadias summer body

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6 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Use this to get that toned and fit summer, and cut off that excess fat without burning too much muscle

7 day cardio and 5 day weightlifting

Cardio + mave 5 exercises, 49 mins

Cardio + ben 6 exercises, 50 mins

Walking	1x0 reps • 1800s	rest: 0s
Barbell Bulgarian Split Squat	3x10 reps	rest: 0s
Machine Seated Leg Curl	3x8 reps	rest: 0s
Machine Single-Leg Extension	6x1 reps • 45s	rest: 0s
Machine Leg Extension	3x8 reps	rest: 0s
Barbell Hip Thrust	3x8 reps	rest: 0s

Cardio + ryg 5 exercises, 44 mins

Cardio + arme 6 exercises, 48 mins

Walking	1x0 reps • 1800s	rest: 0s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12 reps	rest: 0s
Cable Bicep Curl	3x8 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 0s
Dumbbell Incline Curl	3x8 reps	rest: 0s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 0s

Cardio + skulder 5 exercises, 46 mins

Walking	1x0 reps • 1800s	rest: 0s
Dumbbell Lateral Raise	5x8 reps	rest: 0s
Cable Front Raise	3x10 reps	rest: 0s
Cable Rope Face Pull	3x10 reps	rest: 0s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 0s