Mike's 30 Day Get Fit and Toned for Girls
Cutting
Beginner
Machine strength
Plan Details
The Mike's 30 Day Get Fit and Toned for Girls routine by Coltteammember is a 29 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Routine detail
Day 1
Cardio & Abs
Est. 57 min
2 exercises
Indoor Cycling
1 Set
Air Bike
3 Sets x 25 Reps
Day 2
Thighs
Est. 47 min
4 exercises
Barbell Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Day 3
Cardio
Est. 32 min
1 exercise
Treadmill Running
1 Set
Day 4
Calfs
Est. 41 min
4 exercises
Calf Extension Machine
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Smith Machine Reverse Calf Raise
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Day 5
Cardio & Abs
Est. 43 min
2 exercises
Step Machine
1 Set
Crunch
3 Sets x 25 Reps
Day 6
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 8
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 9
Cardio & Abs
Est. 67 min
2 exercises
Indoor Cycling
1 Set
Oblique Crunch
5 Sets x 25 Reps
Day 10
Glutes
Est. 69 min
4 exercises
Barbell Squat
5 Sets x 15 Reps
Kick Back Machine
5 Sets x 15 Reps
Machine Hip Abduction
5 Sets x 15 Reps
Barbell Hip Thrust
5 Sets x 15 Reps
Day 11
Cardio
Est. 32 min
1 exercise
Treadmill Running
1 Set
Day 12
Triceps, Biceps, & Back
Est. 104 min
6 exercises
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
Machine Tricep Extension
5 Sets x 15 Reps
Preacher Curl Machine
5 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Cable Seated Row
5 Sets x 15 Reps
Day 13
Cardio & Abs
Est. 54 min
2 exercises
Treadmill Running
1 Set
Dumbbell Side Bend
5 Sets x 25 Reps
Day 14
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 15
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 16
Cardio & Abs
Est. 44 min
2 exercises
Treadmill Running
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Day 17
Legs
Est. 65 min
6 exercises
Barbell Squat
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Calf Extension Machine
3 Sets x 15 Reps
Kick Back Machine
3 Sets x 15 Reps
Cable Hip Abduction
3 Sets x 15 Reps
Day 18
Cardio
Est. 32 min
1 exercise
Elliptical Training
1 Set
Day 19
Upper Body
Est. 68 min
6 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Machine Seated Row
3 Sets x 15 Reps
Day 20
Cardio & Abs
Est. 43 min
2 exercises
Step Machine
1 Set
Sit-Up
3 Sets x 20 Reps
Day 21
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 22
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 23
Cardio & Abs
Est. 49 min
2 exercises
Elliptical Training
1 Set
Crunch
5 Sets x 25 Reps
Day 24
Legs & Arms
Est. 123 min
7 exercises
Barbell Squat
5 Sets x 15 Reps
Machine Seated Leg Curl
5 Sets x 15 Reps
Calf Extension Machine
5 Sets x 15 Reps
Preacher Curl Machine
5 Sets x 15 Reps
Cable Bicep Curl
5 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
5 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
Day 25
Cardio
Est. 32 min
1 exercise
Treadmill Running
1 Set
Day 26
Legs & back
Est. 125 min
7 exercises
Barbell Squat
5 Sets x 15 Reps
Dumbbell Reverse Lunge
5 Sets x 15 Reps
Machine Leg Curl (Prone)
5 Sets x 15 Reps
Smith Machine Reverse Calf Raise
5 Sets x 15 Reps
Back Hyperextension
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Cable Seated Row
5 Sets x 15 Reps
Day 27
Cardio & Abs
Est. 52 min
2 exercises
Step Machine
1 Set
Oblique Crunch
5 Sets x 25 Reps
Day 28
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 29
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 30
Start Over From Day 1
Est. 0 min
0 exercises
This day is empty
