Posted on 11 Oct 2017
FitFarms Gym Toning Routine
FitFarms weight Loss Retreat Gym Toning Routine
Day 1: Legs and abs
Warm up: 15 minutes cardio Sumo squats/lunges 3x10-12 reps (20-30 seconds rest between super sets) Cable kickbacks/deadlifts (single leg if you can) 3x8 reps a side (20-30 seconds rest between supersets) Side to back barbell lunges/single leg press 3x12 reps per side (20-30 seconds rest between supersets) Abs rollouts/cable wood chops (in lunge position) 3x15 reps (20-30 seconds rest) Window wipers/reverse crunches 3x12 (20-30 seconds rest)
Day2: Shoulders arms and cardio
Arnie press/lateral raises 5x10 reps (20-30 seconds rest between supersets) Upright row/reverse flyes 5x10 reps (20-30 seconds rest between supersets) Bench dips/kickbacks 5x10 reps (20-30 seconds rest between supersets) Incline close grip press ups/over head extensions 5x10 reps (20-30 seconds rest between supersets) 20-30 minutes high intensity cardio of your choice..
Day3: Legs and abs
Lunge and twist with barbell Side lunge with reverse woodchop V-sit-ups Elbows to knees Windmills Stiff leg deadlifts Good mornings Mountain climbers Treadmills 3x1 minute 10-20 seconds rest between sets 30-60 seconds between exercises
Day4: Chest and back and cardio
45 minutes cardio x-trainer medium resistance constant pace Pullovers hips raised Single arm row a side Dumbbell flyes with legs raised 5 x 10 reps 30 seconds rest between sets Cable flys Straight arm pulldowns Single arm single leg cable rows 5 x 10 reps 30 seconds rest between sets
As always warm up and cool down properly before and after exercise.
Take a look on our YouTube channel if you need any help or ideas..