Get Tight and Toned FAST workout

WARNING:

Only do this workout if you want a Lean, Tight and Toned Body

missfitnesslife_so_worth_it

I designed this workout to get you super sweaty but not puffed as its all about creating definition in your body so your muscles go into overload burning fat whilst getting your heart rate up –

be gone with you Body Fat….

BUT: It is my duty to inform you that this workout may:

1.      Sculpt beautifully toned arms

2.      Shape and tighten your booty

3.      Trim your thighs and reduce wobble

4.      Flatten and define your tummy

5.      May generate an increase of compliments and admiration from others

Now that you know what your in for  your Tight and Toned Workout

How “The Tight and Toned Workout” works

  • There are 4 SETS for you to complete the whole workout
  • Each set has ONE x 3 min Cardio Interval and 2 Exercises
  • Complete your 3 min cardio complete (just 1 x per set)
  • After your cardio complete 16 reps of each exercise
  • Then complete another 12 reps of each exercise
  • Then finish with 8 reps of each exercise

– This complete workout will total 12 mins Cardio intervals and288 Reps in TOTAL to Tighten and TONE your entire body

BREATHING TIP: always breathe IN on the easy part of the exercise and EXHALE on the hard part of the exercise

 

TIP: If You Are New to Working Out or Just Getting Back Into It

Start this week gradually: 20 mins on Mon Wed Fri is a great start (more if you are feeling great) and build up your workouts over time.

77% of Your result comes from your Nutrition so focus on nutrition while you get stronger and stronger in your workouts.

If you are new to working out with weights you are really going to feel the first and second sessions, after that it won’t be as intense (but you will always feel like you did a great workout)

CARDIO Interval OPTIONS:

If you have access to cardio equipment choose your favourite

Treadmill, rower, spin bike, x-trainer,

Otherwise do a run of equal time or interval stationary cardio exercises
– jump rope, jog on spot, star jumps, Mountain climbers,

– e.g: 45 Seconds ON and 15 Seconds REST Or  30 secs easy  and 30 sec HARD – repeat for 5 mins

Minutes Power Intensity Recovery
1-2 45 secs 15 secs
2-3 45 secs 15 secs
3-4 45 secs 15 secs
4-5 45 secs 15 secs

 

 

SET 1

– 3 mins Cardio intervals

followed by 16 reps of each of the 2 exercises
followed by 12 reps of each of the 2 exercises
finish the set with 8 reps of each of the 2 exercises

16 x Alternating dumbbell Chest Press
– use a bench or fitball and left , right for a TOTAL of 16 presses
(it will be 8 each side alternating in total)

16 x Sumo Ballet Squats
– feet WIDE and toes turned out to engage your inner thighs

sumosquat_basicsumosquat

followed by 12 reps of each of the 2 exercises above
finish the set with 8 reps of each of the 2 exercises above

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SET 2

– 3 mins Cardio intervals

followed by 16 reps of each of the 2 exercises
followed by 12 reps of each of the 2 exercises
finish the set with 8 reps of each of the 2 exercises

16 x Alternating  shoulder Press – for a TOTAL of 16 presses
(it will be 8 each side alternating in total)

16 x Curtsy Lunges – TOTAL of 16 lunges
step lunge back and behind across your body

(it will be 8 each side alternating in total)

lunge_crossbody

followed by 12 reps of each of the 2 exercises above
finish the set with 8 reps of each of the 2 exercises above

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SET 3

– 3 mins Cardio intervals

followed by 16 reps of each of the 2 exercises
followed by 12 reps of each of the 2 exercises
finish the set with 8 reps of each of the 2 exercises

 

16 x Chest flyes
– you can do these on the floor, bench or a fitball

chest_flye1

16 x Single leg knee high steps ups  – 8 each leg
– keep one foot on the bench the whole time
– step up and down 8 x with the same leg
– change legs
– optional: raise knee up or just rest toe on bench as you step up

Stepups_kneehighsingle_leg stepups

followed by 12 reps of each of the 2 exercises above
finish the set with 8 reps of each of the 2 exercises above

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SET 4

– 3 mins Cardio intervals

followed by 16 reps of each of the 2 exercises
followed by 12 reps of each of the 2 exercises
finish the set with 8 reps of each of the 2 exercise

16 x Squat  – Hammer curl  –  shoulder press combo

hammer_curl_press_combo

16 x Bench Hops
– hop from one side to the other – (6 overs in total – not each side)

Beginners TIP: place hands on a chair and a rolled up towel on the floor
hop both feet over the towel – lifting your heels up towards your bottom

bench_hop_startBench_hop_over

followed by 12 reps of each of the 2 exercises above
finish the set with 8 reps of each of the 2 exercises above

  Have an awesome fat burning week! – VIX