Toning and Weight Loss Program


Intermediate Level of Difficulty (60+ minute workout)

This is a one week program that is to be performed three times per week.

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Warmup

Perform this warmup before begining your workout.

Picture of a male doing Running On Treadmill Exercise

Running On Treadmill

Running on the treadmill is a great option for interval training.

Do this for 30 minutes
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a female doing Stability Ball Lunge Exercise

Stability Ball Lunge

The stability ball lunge exercise isolates the quads and buttocks. Here we use the exercise ball to maintain proper form and technique.

Do 15 reps on each side
LEARN EXERCISE
Picture of a male doing Single Arm Dumbbell Row Exercise

Single Arm Dumbbell Row

The single arm bent over row targets the mid back and is a great beginner strength exercise.

Do 15 reps on each side
LEARN EXERCISE
Picture of a male doing Exercise Band Trunk Twist Exercise

Exercise Band Trunk Twist

This is a beginner level core exercise that targets the obliques.

Do 15 reps on each side
LEARN EXERCISE

Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a male doing Running On Treadmill Exercise

Running On Treadmill

Running on the treadmill is a great option for interval training.

Do this for 3 minutes
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Push-Up Exercise

Push-Up

The push-up is a basic upper body exercise. This is a great exercise for any fitness level because it targets the chest, shoulders, arms and core.

Do 10-15 reps
LEARN EXERCISE
Picture of a female doing Bosu Squat Exercise

Bosu Squat

This is a lower body exercise that uses the Bosu to increase the difficulty level. This Bosu squat also helps train balance and coordination while building lean muscle mass.

Do 15-20 reps
LEARN EXERCISE
Picture of a male doing Stability Ball Dolphin Exercise

Stability Ball Dolphin

The stability ball dolphin is a lower body exercise that targets the glutes and hamstrings.

Do 15 reps
LEARN EXERCISE

Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a male doing Stationary Bike Exercise

Stationary Bike

The stationary bike is used for recovery and cardio intervals.

Do this for 10 minutes
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Side Dumbbell Raises Exercise

Side Dumbbell Raises

Side dumbell raises are a basic shoulder exercise that builds the muscle on the top of the shoulder cap.

Do 15 reps
LEARN EXERCISE
Picture of a female doing Stability Ball Hamstring Curls Exercise

Stability Ball Hamstring Curls

This hamstring curl exercise uses the stability ball. Hamstring curls improve balance and stability.

Do 15-20 reps
LEARN EXERCISE
Picture of a female doing Ab Crunch Exercise

Ab Crunch

The ab crunch is a beginner level core exercise that targets the abs.

Do 15-20 reps
LEARN EXERCISE

Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a male doing The Plank Exercise

The Plank

This is a core exercise that targets the entire mid-section.

Do this for 45 seconds
LEARN EXERCISE