WOMEN'S TONED & LEAN VOL 2

WOMEN’S TONED & LEAN VOL 2 !



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This plan is filled with 14 days of workouts. Start with day one and go in order until you complete all fourteen days. Once you complete the fourteen days, restart at day one and go in order once again. Only two rest days are included in this plan, but if you are too sore to workout, then don’t!! In order to be successful, ensure that you are drinking enough water every day and eating healthy. Eating healthy is half the battle of getting fit, so don’t slack when you’re putting in the work! Good luck and get after it!



Day 1: Upper Body

Warmup: rowing machine for 10 mins

1st set (repeat 4 times)

  1. Hammer curls with dumbbells (x10 each side)
  2. Military press with dumbbells (x10 each side)
  3. Dumbbell lat raise (x10 each side)

2nd set (repeat 3 times)

  1. Dumbbell curls (x12)
  2. Tricep dips (x12)
  3. Shoulder taps (30 seconds)
  4. Plank (30 seconds)

Challenge (if you’re up for it!!)

  1. Push ups till failure (3 sets)

Day 2: HIIT Cardio

8 moves, 45 seconds each (repeat three times!)  

  • 45 sec Mountain climbers, 15 sec rest
  • 45 sec High knees, 15 sec rest
  • 45 sec Jumping jacks, 15 sec rest
  • 45 sec Burpees, 15 sec rest
  • 45 sec Jumping squats, 15 sec rest
  • 45 sec Crunches, 15 sec rest
  • 45 sec Bench step ups, 15 sec rest
  • 45 sec Jumping lunges, 15 sec rest

Day 3: Lower Body

Warmup: Stairmaster 10 minutes, level 7

1st set: (repeat 4 times)

  1. 12 squats holding 15lb kettle ball
  2. 12 sumo squats holding 15lb kettle ball
  3. 12 jumping squats

*****BREAK, take sip of water******

2nd set: (repeat 3 times)

  1. Lunges with 12lb dumbbell (10 each leg)
  2. Bench/box step ups with 12lb dumbbells (10 each leg)
  3. Jumping switch lunges (20 total)

3rd set: (repeat 3 times)

  1. RDL’s with 12lb dumbbell (x8)
  2. 30 second wall sit
  3. Donkey kickbacks (x10 each leg)

Day 4: Abs and LISS


LISS

  • For 8 mins: Set incline to 8.0 & set pace to 3.0
  • For 15 mins: Set incline to 10.0 & set pace to 3.3
  • For 6 mins: Set incline to 12.0 & set pace to 3.5
  • For the final 5 mins: Slowly decrease the incline & pace to slow heart rate

ABS

1st set: (Repeat 3 times)

  1. 25 crunches
  2. 10 leg raises
  3. 50 bicycle crunches
  4. 30 second plank

Day 5: Rest


Don’t forget to stretch and drink water!


Day 6: Lower Body

Warmup: 10 minutes on bike, level 5

1st set: (repeat 3 times)

  1. Walking lunges with 15lb plate overhead (x10 each leg)
  2. Hip thrusts with 20lb dumbbell on pelvis (x15)
  3. Donkey kickbacks with 12lb dumbbell behind knee (x12 each leg)

2nd set: (repeat 3 times)

  1. RDL’s with 12lb dumbbells (x12)
  2. Curtsy lunges with 12lb dumbbells (x8 each leg)
  3. Side squats with 12lb dumbbells (x12 each leg)

Challenge (If you’re up for it!!)

Wall sit until failure….. x2


Day 7: Upper Body

Warmup: rowing machine for 10 minutes

1st set: (repeat 3 times)

  1. Lat pushdowns (x12)
  2. Single-arm row (x12 each arm)
  3. Banded assisted pull-up, or pull ups if you can (x8)

2nd set: (repeat 3 times)

  1. Arnold press with dumbbells (x12)
  2. Bicep curls with dumbbells (x14)
  3. Inchworm walkouts with push up (x10)
  4. Alternating side plank

3rd set: (repeat 3 times)

  1. Reverse table top pull through (x12)
  2. Shoulder taps 30 seconds
  3. Renegade row (x8 each arm)

Day 8: Abs & LISS

LISS

  • For 10 mins: Set incline to 8.0 & set pace to 3.0
  • For 15 mins: Set incline to 10.0 & set pace to 3.3
  • For 8 mins: Set incline to 12.0 & set pace to 3.5
  • For the final 5 mins: Slowly decrease the incline & pace to slow heart rate

Abs

1st set: (Repeat 3 times)

  1. 20 v ups
  2. 20 Russian twists with weighted ball
  3. 20 crunches on exercise ball

2nd set: (Repeat 3 times)

  1. Plank for 30 seconds
  2. Hollow body hold for 30 seconds
  3. Ballet twist (x8 each side)

Day 9: Lower body

Warmup: 10 minute on Stairmaster, level 6

Before beginning your sets, do 50 bodyweight squats and 50 alternating lunges with no weight. Doing this will help not only warm up those muscles, but also activate those muscles as well.

1st set: (repeat 4 times)

  1. Calf raises with dumbbells (25 in total)
  2. Box step ups with dumbbells (x12 each leg)
  3. 15 squats throwing medicine ball up in air against a wall after each squat

2nd set: (repeat 3 times)

  1. Goblet squat with dumbbell (x12)
  2. Single-leg deadlift (x12 each leg)
  3. Lateral lunge (x12 each leg)

3rd set: (repeat 3 times)

  1. Banded hip thruster (x15)
  2. Mini band clamshells
  3. Banded lateral walk with dumbbell (x10 steps in each direction)


Day 10: HIIT Cardio

8 moves, 45 seconds each (Repeat three times!)

  • 45 sec push ups, 15 sec rest
  • 45 sec butt kickers, 15 sec rest
  • 45 sec jumping jacks, 15 sec rest
  • 45 sec walking lunges, 15 sec rest
  • 45 sec dips on bench, 15 sec rest
  • 45 sec pop squats, 15 sec rest
  • 45 sec forearm plank, 15 sec rest
  • 45 sec skaters, 15 sec rest

Day 11: Rest day!


Don’t forget to stretch and drink water!



Day 12: Upper body

Warmup: moderate jog on treadmill for 10 minutes

1st set: (repeat 4 times)

  1. Leaning lateral raises (x10)
  2. Regular lateral raises (x10)
  3. Tricep kickback with dumbbell (x10)

2nd set: (Repeat 3 times)

  1. Alternating planks (forearms to hands) 45 seconds
  2. Burpees with pushups (x10)
  3. Dumbbell side to front raise (x10)

3rd set: (repeat 3 times)

  1. Tricep plate extensions (x12)
  2. Kettleball upright row (x12)
  3. Pushup with medicine ball (x10)

Challenge (if you’re up for it!!)

Pull ups (unassisted) until failure….. x2


Day 13: Bodyweight Plyos

Warmup: 10 mins on bike

1st set: (Repeat 3 times)

  1. 20 box jumps
  2. Step ups on box (x12 per leg)
  3. Inch worms (x10)
  4. Star jumps (x10)

2nd set: (repeat 3 times)

  1. Jumping lunges (x20)
  2. Broad jumps (x15)
  3. Jumping squats (x20)
  4. With resistance band, side to side shuffle (x30 each leg)




Day 14: Lower body and abs

Warmup: 10 minutes on stairmaster followed by 50 air squats to activate glute muscles.

1st set: (Repeat 4 times)

  1. Barbell hip thrust on smith machine, gradually increase weight each time (x10)
  2. Lying leg curls on machine, gradually increasing weight each time (x10)
  3. Curtsy lunge with barbell on back (x10)

2nd set: (Repeat 3 times)

  1. Sumo deadlift with dumbbell (x10)
  2. Cable kickbacks (x12 each leg)
  3. Rainbow kick (x12 each leg)
  4. Single-leg glute bridge (x12)

Abs: Repeat 3 times

  1. 45 sec plank
  2. 25 bicycle crunches
  3. 10 toe touches
  4. 20 crunches on exercise ball










Copyright © 2019 by Cameron Jackson.  All rights reserved. This information thereof may not be reproduced or used in any manner whatsoever without the express written permission of the creator. 






Disclaimer: 

The writer and trainer of this program is not responsible for any injuries or illnesses that have taken place during the participation of this program. You should consult your physician or other health care professionals before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.




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