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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.
Walking
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1x0 reps |
rest: 60s
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Step Machine
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1x0 reps |
rest: 60s
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Machine Ab Crunch
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3x8 reps |
rest: 15s
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Kettlebell Goblet Squat
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3x8 reps |
rest: 60s
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Dumbbell Side Bend
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3x8 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 15s
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Dumbbell Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 15s
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Dumbbell Bench Press
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3x8 reps |
rest: 15s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 15s
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Stationary Bike
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1x0 reps |
rest: 30s
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Machine Leg Press
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3x15 reps |
rest: 15s
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Calf Press On Leg Press
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3x15 reps |
rest: 15s
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Machine Leg Extension
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3x15 reps |
rest: 15s
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Machine Seated Leg Curl
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3x15 reps |
rest: 15s
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3x8 reps |
rest: 60s
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Machine Hip Adduction
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3x8 reps |
rest: 60s
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Machine Hip Abduction
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3x8 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x15 reps |
rest: 15s
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Barbell Squat
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3x15 reps |
rest: 15s
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Alternating Heel Touch
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3x8 reps |
rest: 60s
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Scissor Kick
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3x8 reps |
rest: 60s
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Abdominal Pendulum
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3x8 reps |
rest: 60s
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Abdominal Hip Roll
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3x8 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 60s
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Walking
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1x0 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 60s
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Machine Ab Crunch
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3x8 reps |
rest: 15s
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Parallel Bar Hip Raise
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3x8 reps |
rest: 15s
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Back Hyperextension
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3x8 reps |
rest: 15s
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Machine Bench Press
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3x8 reps |
rest: 15s
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Machine Inner Chest Press
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3x8 reps |
rest: 15s
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Machine Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Alternating Seated Curl
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3x8 reps |
rest: 15s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 15s
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Dumbbell Tricep Extension (Supine)
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 15s
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Dumbbell Single-Leg Cobra
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3x8 reps |
rest: 60s
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Machine Assisted Dip
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3x8 reps |
rest: 15s
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Machine Assisted Pull-Up
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3x8 reps |
rest: 15s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 15s
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3x8 reps |
rest: 60s
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Dumbbell Side Bend
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Kettlebell Figure Eight
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3x8 reps |
rest: 60s
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Weight Plate Russian Twist
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3x8 reps |
rest: 60s
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Kettlebell Goblet Squat
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3x8 reps |
rest: 60s
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Dumbbell Lunge
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3x8 reps |
rest: 60s
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Sissy Squat
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3x8 reps |
rest: 60s
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Alternating Heel Touch
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3x8 reps |
rest: 60s
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T Bar Row
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Weight Plate One-Arm Shrug
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Walking
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1x0 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 60s
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Machine Ab Crunch
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3x10 reps |
rest: 15s
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Machine Hip Abduction
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3x8 reps |
rest: 60s
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Machine Hip Adduction
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3x10 reps |
rest: 15s
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Machine Leg Extension
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3x10 reps |
rest: 15s
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Machine Seated Leg Curl
|
3x10 reps |
rest: 15s
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3x8 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Calf Press On Leg Press
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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3x10 reps |
rest: 15s
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Dumbbell Lunge
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3x8 reps |
rest: 60s
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Parallel Bar Hip Raise
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3x8 reps |
rest: 60s
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Back Hyperextension
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3x8 reps |
rest: 60s
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Alternating Heel Touch
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3x8 reps |
rest: 60s
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Sissy Squat
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3x8 reps |
rest: 60s
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Dumbbell Side Bend
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3x8 reps |
rest: 60s
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Kettlebell Goblet Squat
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Elliptical Training
|
1x0 reps |
rest: 30s
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Machine Ab Crunch
|
3x10 reps |
rest: 15s
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Cable Wood Chop
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3x10 reps |
rest: 15s
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Cable Side Bend
|
3x10 reps |
rest: 15s
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Hip Raise
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3x8 reps |
rest: 60s
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Table Pose
|
3x8 reps |
rest: 60s
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Weight Plate Russian Twist
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3x8 reps |
rest: 60s
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Dumbbell Side Bend
|
3x8 reps |
rest: 60s
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Kettlebell Figure Eight
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3x8 reps |
rest: 60s
|
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Bench Leg Pull-In
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3x8 reps |
rest: 60s
|
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Seated Bench Leg Pull-In
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3x8 reps |
rest: 60s
|
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Bench Hip Thrust
|
3x8 reps |
rest: 60s
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Walking
|
1x0 reps |
rest: 60s
|
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Treadmill Running
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1x0 reps |
rest: 60s
|
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Machine Ab Crunch
|
3x8 reps |
rest: 60s
|
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Elliptical Training
|
1x0 reps |
rest: 60s
|
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Recumbent Bike
|
1x0 reps |
rest: 60s
|
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Step Machine
|
1x0 reps |
rest: 60s
|
3x8 reps |
rest: 60s
|
|||
3x8 reps |
rest: 60s
|
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Arm Circles
|
3x8 reps |
rest: 60s
|
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Plank
|
3x8 reps |
rest: 60s
|
||
Bridge
|
3x8 reps |
rest: 60s
|
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Single-Leg Glute Bridge
|
3x8 reps |
rest: 60s
|
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Bodyweight Side Lunge
|
3x8 reps |
rest: 60s
|
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3x8 reps |
rest: 60s
|
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3x8 reps |
rest: 60s
|
All Fours Quad Stretch
|
3x8 reps |
rest: 60s
|
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Wall Calf Stretch
|
3x8 reps |
rest: 60s
|
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Cat Stretch
|
3x8 reps |
rest: 60s
|
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Cross-Leg Side Stretch (Supine)
|
3x8 reps |
rest: 60s
|
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Hip Stretch
|
3x8 reps |
rest: 60s
|