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BODY TONING WORKOUT (for women...)


TUESDAY, THURSDAY (Muscle Toning)
PUSHUPS- 3 sets of 10 to 20 reps   (Leave your knees on the ground when you do this) Will tone chest and triceps (back of arms) but won't reduce breast size.

SHOULDER PRESS- 2 sets of 15 to 25 reps (You can do this sitting down or standing up. Take two dumbbells in each hand and raise them above your head and hold it for a count of 3, and then lower it back down slowly to your shoulders. Try starting out with 10 or 15 lb. dumbbells) Will tone your shoulders and back.

BICEP CURLS- 2 sets of 15 to 25 reps (You can also do this standing or sitting. Take two dumbbells in each hand again, and lift one dumbbell from your waist to your chest and hold for a count of 3 and slowly lower it back down and repeat for your other arm. Start out with 10 lb. dumbbell) Will tone your biceps.

LEG SQUAT MACHINE- 3 sets of 25 to 30 reps (Self-explanatory, it's in UNO's gym. Try starting out with 100 to 150 lbs.) Will tone your butt, quadriceps, hamstrings

LEG CURL MACHINE- 1 set of 20-30 reps (Try starting out with 40 to 50 lbs.) Will tone hamstrings

LEG EXTENSION MACHINE- 1 set of 20-30 reps (Try starting out with 50 to 60 lbs.) Will tone quadriceps

AB CRUNCHES- As many as you can do before you die is all I can tell you. Do these on Monday and Friday

TWISTING TRUNK- Same as ab crunches, but you twist to the side. Do these on Wednesday


MONDAY, WEDNESDAY, THURSDAY  (Cardiovascular Fat Reduction)
1. Slow , but steady jog (on treadmill or on indoor track) for 45-60 minutes. (you should run fast enough where you build up a sweat, but slow enough where you're not huffing and puffing)

2. Faster paced run for 10-30 minutes (On treadmill or indoor track) You should run fast enough that a cop would give you a speeding ticket. You better be huffing and puffing at the end of the run!

3. Bike for about 30 minutes at a nice moderate pace. Don't go to fast or too slow



any questions, holla! and remember no pain no gain! E-Mail Me