I look outside to see the newly fallen snow, the thin layer of snow on the sidewalk and any dog-owning neighbors begrudgingly walking their canine companions. I am still limited to the use of the gym, since I’m not quite brave enough to go running on ice. In the meantime, I can get a head start on my new workout.
This workout is designed specifically for a full-body tone up, targeting the glutes, legs, and arms (not neglecting the horrid ab area).
Day 1: Cardio/Chest/Shoulders
- 20 Min Cardio
- Incline Dumbbell Press 4×12
- Standing Shoulder Press 4×12
- Cable Fly’s Low Pulley 3×15
- Standing Incline Dumbbell Lateral Raise 3×15
- Seated Dumbbell Lateral Raise 3×15
- Cable Bent Over Lateral Raise 3×15
- High Pull 2×15
- Gironda Dumbbell Side Swing 2×10
Day 2: Legs/Abs
- Front Squats 4×6-8
- Barbell Step Ups 4×12
- Dumbbell Squat 4×10
- Dumbbell Walking Lunges 3×15
- Standing Calf Raises 3×25
- Seated Calf Raises 3×25
- Good Mornings 3×10
- ABS
Day 3: Stretches/Yoga
- 1 hour Yoga session
Day 4: Cardio/Glutes/Abs
- 20 Min Cardio
- Romanian Deadlift 4×10
- Glute Hamstring Raise 4×12
- Cable/Rope Hip Thrusts 3×15
- Reverse Hyper-Extension 3×15
- Cable Kickback 3×15
- V-ups 3×20
- Hanging Leg Raise 3×20
- Sit-ups Elbow To Knee 3×20
Day 5: Back/Arms
- Close Grip Chin-ups 3×8
- Bent Over Pull Down (Wide Grip) 3×12
- Incline Bench Dumbbell Row (Chest Pronated) 3×12
- 45 Degree Incline Bench Biceps Curls 3×12
- EZ Bar Close Grip Bench Press 3×12
- Cable Curls (Supinated Grip) 3×15
- Rope Overhead Triceps Extension 3×15
Day 6: Legs/Abs
- Leg Extension 5×15
- Squats 4×10-12
- Leg Press 4×15-20
- Leg Extension 6×10
- Lying Leg Curl 4×15-20
- Stiff Leg Deadlift 4×10-12
- Lying Leg Curl Drop Set 3×10
- ABS
Day 7: Off Day
I prefer to experiment with my ab routine, so that is left vague. I’m excited about taking my gym time up a notch and seeing some serious results in toning up! I’ve included a PDF version of the workout, as well, so feel free to use it!