12 Week Fat Burning And Muscle Toning Workout Program For Beginners (Free)


In This Article: Get a step by step and beginner friendly training program to lose weight and reshape your body.

Good health starts with regular exercise. Working out on a regular basis has numerous benefits, but for the purpose of this guide and fitness regimen that follows we will focus on the main three: heart health, fat burning and lean muscle tone.

Heart Health

The heart has been heralded as the strongest muscle in the human body.  If you stop and think about it, this makes a lot of sense. It’s in charge of pumping blood from the top of your head all the way to your tiptoes and everywhere in between, every second of your life.

If your heart is weak, even the simplest of tasks can be arduous, such as, standing up from a seated position.  This is where exercise plays a huge role.  Since the heart IS actually a muscle, it can be strengthened just like your biceps, triceps and rectus abdominis.  

Cardio workouts that elevate heart rate to a target zone and keep it there for a requisite amount of time is the way to exercise this all important muscle and to prevent heart disease and early death.

Related: How to lower your cholesterol levels in 30 days naturally

Target Heart Rate Zone

This fitness term refers to the level at which the heart is being conditioned and exercised, but, not overworked. It is a number that gages if the workout you are doing is hitting the needed zones for cardio health. 

This number is also a good way to gage whether you are working out at optimal levels to burn fat and calories.

Formula For Heart Rate Zone

Heart rate zone numbers are based on age, here is the formula to figure out yours.

Step One: Figure Your Maximum Heart Rate:  

220 Minus Your Age = Maximum Heart Rate

Example: 35 Year Old’s Maximum Heart Rate = 185

Step Two: Exercise Levels

Here are the percentages to aim for and how they match up to exercise intensity levels:

  • Moderate Intensity Exercise: 50% to 70% of maximum heart rate
  • Vigorous Exercise: 70% to 85% of maximum heart rate

For the example of a 35 year old person, the target heart rate for moderate intensity exercise is 93-157 beats per minute.

Fitness beginners can start at the lowest percentage and gradually build up intensity as endurance and fitness levels increase. But, of course, those who are healthy can certainly engage in vigorous exercises that maintain the higher zones right from the beginning.

Tracking Heart Rate During Exercise

  1. While exercising, take your pulse by placing your first two fingers on your wrist (the part near the thumb) or on your neck. 
  2. Count the pulse for 10 seconds.
  3. Multiply that number by 6.
  4. That number equals your beats per minute or target heart rate zone during any cardio activity.

Other Tools

  • Generally, if you feel that you are working hard, and exerting a lot of energy, you heart rate is likely to be elevated to optimal levels, so if the numbers make your head spin, don’t worry about them too much.
  • If you love technology you can buy a heart rate monitor that will provide a digital read out of your heart rate zone during exercise.
  • Many exercise machines, like, treadmills, bikes and elliptical machines have built in monitors that will display your heart rate on their screens. There are also models that can be programmed with your personal rate to track that goal during workouts. Some machines will create pre-programmed workouts to reach specific heart rate goals.

Fat Burning

Cardio exercise does not stop at heart health, it also serves to:

  • Promote weight loss
  • Burn fat
  • Boost metabolism

That’s about as close to a panacea as you get.

Types Of Cardio

  • Brisk Walking 
  • Running 
  • High Intensity Interval Training 
  • Any cardio fitness DVD workout program
  • Jump Rope
  • Aerobics/Step Aerobics/Dancing
  • Stair Steppers
  • Exercise Bikes
  • Rowing Machines
  • Kettlebell workouts
  • Spin Bikes
  • Tabata 
  • Elliptical Trainers
  • Zumba
  • Treadmills

Muscle Toning

Many mistakenly ignore this aspect when planning their fitness regimens. Every time you enter a gym, read a magazine or watch a fitness infomercial on the tube, you hear about lean muscle mass, also known as muscle tone.  First of all, what exactly does this mean, and secondly, why on earth is it so important?

What is Lean Muscle Tone

Lean muscle mass is simply the amount of muscle you have in your body compared to other tissue, such as fat, fluids, organs, bones, skin and so on.  The importance of this tissue cannot be overstated.


  • From strictly an aesthetic standpoint, it makes you feel great to be lean.  Being toned means you have definition. Definition looks good on men and women, especially while wearing revealing clothing. 
  • Looking good boosts your self-confidence, which puts your mind at ease and makes you happy.  That alone is a worthy reason to get to the gym regularly, and transform yourself into a statuesque creature. Brings to mind the coveted six pack abs! But, let’s go a little deeper and look at muscle tone from a physiological standpoint.
  • The more muscle you have, the higher your metabolism will be.  This, in turn, helps you burn more calories throughout a 24-hour span of time.  If you currently have excess weight, adding muscle will promote fat loss and reduce your risk for a battery of conditions. If you maintain your lean muscle mass, you will keep fat off your body so you win either way. 
  • You must not forget about the functional aspect of lean muscle too.  Think about all the activities you go through in the course of one day that involve some form of strength.  Everything from tying your shoes to getting out of a chair to pushing your kids on a swing to raking leaves takes some form of strength.
  • A lean, muscular body will have no trouble meeting these demands in a second’s notice.  However, if you are out of shape and have even an extra 10 to 20 lbs., these tasks can be arduous.
  • Lean muscle tone also comes in handy with recreational sports.  You may not have aspirations of being on the Olympic team, but you can’t overlook the fact that muscle will improve your performance on the court, field, golf course, ice rink or pool.  
  • It’s even important for runners.  If you love to get out in Mother Nature and do 50 miles a week, you are best served adding a couple weight training sessions to your weekly regimen.  When you run all those miles, your muscle has a tendency to get catabolized, which means it is getting broken down for energy. 
  • You never want to reach this point.  When you have added muscle, your posture will be better, you’ll have more energy and be able to kick stronger. Your best approach is to do a circuit workout that targets all of your major muscle groups. 
  • Last but not least, muscle can help improve your balance. If you are weak and were to slip on ice or trip on a curb, you will likely fall down and get injured badly.  In the worst of cases, you can break a bone.
  • If you have muscle tone, you may be strong enough to catch yourself before the fall.  In the event you cannot, and do actually fall, having muscle will reduce the trauma to your body and you may be able to walk away unscathed. 

There really is no good reason NOT to build lean muscle tone.

The choice is up to you. Just ask yourself how you want to look and how you want to perform in daily life. If exceptional is the answer then all you have to do is make it happen.

Tools of Fat Destruction

Here are the basic tools that are used for the workouts detailed in this fitness regime. They are very affordable and much less in the long run than a gym membership. 

Exercise Mat

A nice cushioned exercise mat is a great option for doing floor exercises. While not required, it does make floor exercise easier by providing the optimal surface for doing various workouts described in this guide. 

The #1 bestseller mat on Amazon is pictured on the right, and it’s called the HemingWeigh Extra Thick Foam Exercise Mat, with an impressive 4.4 out of a possible 5 stars from more than 580 customers.

Dumbbells (DB)

If you are new to muscle toning and just starting out, choose dumbbells that are more moderate in weight to avoid injury.

The American Council on Exercise recommends that beginners choose dumbbells they can lift about 12 to 15 times for one to two sets. Typically this means a weight of about 2 to 15 pounds, but, it also depends on the muscle group being worked and the individual strength of the person.  

Typically personal trainers recommend 4 to 6 pound dumbbells for women and 8 to 10 pound ones for men. 

Usually the weight chosen for specific exercises will depend on the muscle groups being worked. For example, for bicep curls a 5 to 8 pound weight can be used, while for the weaker triceps muscles 2 to 5 pounds weights are best.

If you will not be working out at a gym then it is advisable to buy a set of dumbbells that include various weights, or to get a set that is adjustable. 

One of the bestsellers on Amazon with a 4.3 star rating out of a possible 5 stars from more than 880 customers is the CAP Barbell 40-pound Adjustable Dumbbell Set with Case (pictured on the right), it’s an affordable set that offers a perfect range of weight to suit all types of weight toning exercises for both men and women.

It is also possible to use milk jugs filled with water as an alternative.

Weight Bench

A weight bench is one of the most useful and versatile pieces of equipment for muscle training at home.

Medicine Ball (MB)

A medicine ball is a weighted ball that is created specifically for use in fitness training. Typically they are made of rubber or soft plastic.

They come in different sizes and brands and are highly versatile for all types of workout needs. A medicine ball can be purchased in Amazon for as little as $10.

Choosing The Right Weight

Medicine balls are sold by weight and range from 4 to 20 pounds. Women are likely to do well with 4 to 7 pound sizes, and men can choose heavier varieties, but, it really depends on body type, strength, fitness levels and training goals.

BOSU Balance Trainer

A BOSU Balance Trainer, commonly referred to as a BOSU ball is a fitness training device that was invented by David Weck in 1999. It consists of an inflated rubber hemisphere that sits atop a rigid platform. 

The BOSU ball’s design combination of “stable/unstable” facilitates a wide range of uses for all people at all fitness levels, including, the elderly, athletes at elite fitness levels and the beginner to fitness.

It can be used for athletic drills and aerobic activities and when flipped to the unstable site it can be used for different types of exercises. A BOSU trainer can be purchased on Amazon for a low price.

Barbell or Body Bar

A barbell is a piece of exercise equipment that is used in weight training. Sizes vary from 4 feet (1.2 m) to more than 8 feet in length.

A barbell on its own weighs 45 pounds. But, more weight can be placed onto it in the form of disc plates. For this fitness regimen no disc weights are necessary, just a barbell.

The Body Bar Option

Another option is to get a Body Bar, which, weighs less if the 45 pounds is too excessive for your strength or fitness level. Body Bars also cost less than barbells and are available on Amazon for as little as $17 each.

Fitness Jump Rope

A jump rope specifically made for fitness is another very versatile piece of exercise equipment. They come in different sizes and can also be weighted. Jumping rope burns a lot of calories, they are inexpensive and workouts with them can be done anywhere. The #1 bestseller on Amazon is pictured on the right, and called King Athletic Speed Rope. 

Cardio Equipment (optional) 

  • Treadmill
  • Exercise bike
  • Elliptical  
  • Any other cardio machine
  • Jump rope
  • Aerobics. HIIT or cardio workout DVD 

The above are just options, you can get cardio exercise by simply doing regular old calisthenics, such as, jumping jacks, walking, running or dancing to music at home. 

If you have never worked out before it is recommended to get a structured cardio workout program online, they are inexpensive, and there are hundreds of highly rated products available.

12 Week Cardio And Muscle Toning Regimen

Below is a 12-week plan that is to be done in a circuit format. You will find all the information you need below, such as, exercise descriptions, reps, sets, equipment and days to work out.

Before you get started, make sure to get clearance from a doctor.


Make sure to always breathe properly. Always exhale as you exert force and inhale on the recovery phase. For example, exhale when you push the dumbbells up on the bench press and inhale as you lower them down.

Breathe nice and slow.

Exhale and inhale for the entire duration of the upward and downward motions.

Week 1 To 4


These exercises are listed in the order they should be performed. Do them back and rest for no more than 45 seconds between each one. Once you have finished a whole round, start from the top and go back down through. Repeat until you’ve done four full circuits.

Aim for 10 to 12 reps with each exercise (if you can’t do 10/12 reps at the beginning then start with a lower count and gradually increase your rep count)


Do 30 minute of cardio on 3 alternating days of the muscle toning workouts.

Choose a form of cardio that you like and start with a light five-minute warm-up. Increase your intensity to a point that you would consider at least 75% maximum effort and stay there for 30 seconds. Reduce your intensity to light for 60 seconds and repeat for 20 minutes. Finish with a light five-minute cool down.

1| GSQ/Handwalk

  • Stand with your feet slightly wider than shoulder-width apart and turn your toes out no more than 15 degrees. 
  • Place your curled up fists together in front of your chest and lower yourself down by bending your knees.  
  • Keep your back upright and straight as you do this and let your elbows drop inside your thighs.
  • Extend your hands out and place them on the floor, then walk them forward until your body is straight and parallel to the floor.  
  • Carefully place your feet together and position your hands directly under your shoulders.  You should now have a straight line from the back of your head to your heels.  
  • Keep your abs tight and hold for a second.  You are now in a plank position. 
  • Widen your feet back apart, walk yourself back to the low squat position with your elbows inside your knees and stand back up.  
  • Remember to keep your back upright and straight.  You do not want to hinge forward at the hips.  Aim for 10 to 12 reps.

2| Dumbbell Bench Press

  • Grab two dumbbells and sit on the end of a bench with the weights resting on your thighs.  
  • Slowly lower yourself down on the bench and move the dumbbells out to your sides with your palms facing forward and elbows bent 90 degrees.  Your upper arms should be parallel to the floor at this point. 
  • Press the weights up and toward each other until they are about an inch apart.  Never let them bang into each other!  This can cause momentum and take work away from your muscles.  
  • Reverse the motion and slowly lower the dumbbells back to the starting point.  

Aim for 10 to 12 reps.

Floor Presses Alternative Without A Weight Bench

If you don’t have a weight bench you can do floor presses with dumbbells.

  • Lay flat on a firm surface. 
  • While holding the dumbbells in each hand, extend the arms straight above the chest muscles.

Aim for 10 to 12 reps.

*Floor presses will work the triceps more than the chest, but, without a bench this is as close as you can get to the traditional bench press.

3| Dumbbell Push Press

  • Stand with your feet about hip-width apart and hold dumbbells just above your shoulders. 
  • Lower yourself into about a quarter-squat by bending your knees then stand up quickly.  Use this momentum to push the dumbbells overhead.  
  • Fully extend your arms and move the weights toward each other until they are about an inch apart. 
  • Slowly lower them back to shoulder-height and immediately lower yourself down to start your next rep.  
  • Make sure to keep your abs tight and back straight throughout the movement.  You do not want to arch as this will place excess stress on your lumbar spine.  By keeping your abs tight, you will also increase your power output, which is often referred to as bracing. 

Repeat the sequence until you finish the set. Aim for 10 to 12 reps. 

4| Moving Birddogs

  • Assume a quadruped positon on the floor with your hands directly under your shoulders, knees beneath your hips and toes curled under your feet.  
  • Your arms should be completely straight at this point.
  • Keeping your body as still as possible, simultaneously extend your left arm and right leg so they form a parallel line to the floor.  
  • Hold for a full second and lower your limbs back to the starting position. 
  • Repeat on the other side and continue to alternate back and forth for the required reps.  
  • One rep is completed after you have done both sides. 

Aim for 10 to 12 reps.

5| Bench Dips

  • Sit on a weight bench (or you can use a chair or sturdy table) with your body 90 degrees to the padding and your hands gripping the sides by your hips.  
  • Step your feet out so you have clearance between the back of your body and the bench. 
  • Bend your knees and place your feet flat on the floor. 
  • Lower yourself down by bending your elbows and stop when your upper arms become parallel to the floor.  
  • Push yourself back up in a steady motion until your arms are fully extended and repeat. 
  • To make this more challenging, extend your legs out straight and point your toes toward the sky. 

Aim for 10 to 12 reps.

6| DB Twist Curls

  • Stand with your feet shoulder-width apart and hold dumbbells by your sides with your palms facing in. 
  • Keep your upper arms still as you bend your elbows and move the weights up toward your chest.  
  • Twist your wrists so the dumbbells face your body and squeeze your biceps for a second. 
  • Slowly lower the weights down to the starting position and repeat. 

It is really important to do abdominal bracing while curling.  If you don’t, you’ll have a tendency to sway your upper body and use momentum to lift the dumbbells. Aim for 10 to 12 reps. 

7| DB Alt Reverse Lunge

  • Stand with your feet together and hold the dumbbells at your sides with the palms facing inward toward your body.  
  • Take a big step back with your right foot and lower yourself down by bending you’re your knees.  
  • Stop when both knees form 90-degree angles.  
  • Step back to the starting position, repeat with your left leg and continue to alternate back and forth. 
  • Maintain a straight, upright back throughout the entire exercise, keep your abs tight and eyes fixed on the horizon. The image is the ideal form, but you will do these with dumbbells in hand.

Aim for 10 to 12 reps.

8| Medicine Ball Russian Twist

  • Sit on the floor with your knees bent, back at a 45-degree angle and medicine ball held in front of your chest.  
  • Keeping your feet flat on the floor, and twist back and forth from right to left until you’ve done the required reps.  
  • Make sure to keep your back straight throughout and move your head the direction the ball is going.  
  • For a variation, lift your feet up and place your shins parallel to the floor. 
  • A single rep is counted once you have gone from one side to the other.

Aim for 10 to 12 reps.

Week 5 To Week 8

Workout Intel

Perform three circuits of the exercise in the order they appear and take 45-second rest breaks between them. After you finish your last exercise in the third round, rest again for 45 seconds, then perform one more round with only 30-second rest breaks between exercises. Follow the rep schemes listed next to the exercises, which are in order from left to right per round.

Do weight training on 3 non-consecutive days.


Do 30 minutes of cardio on 3 alternative days of the muscle toning workouts.

Start with a light five-minute warm-up then increase your intensity to a maximum effort for 30 seconds. Reduce your intensity to light for 60 and repeat for 25 minutes. Finish with a light five-minute cool down.

Once again, choose a form of cardio that you like and is safe for your body. If you have to avoid impact, opt for something safer on the joints like an exercise bike, elliptical, stair machine or arc trainer.

1| Historical Push Ups (Reps: 10, 12, 12, 10)

  • Begin in a plank position with your hands shoulder-width apart and feet together.  
  • Tighten your abs and maintain a straight line from the back of your head to your heels as you bend your elbows to lower yourself down. 
  • Make sure to keep your arms in close to your sides and try to get your chin to touch the floor.  Steadily push yourself back up in a smooth motion until your arms are fully extended and repeat. 
  • If you are unable to perform a set of clean reps without your butt sagging and raising, place your knees on the floor.  There is nothing wrong with a regression to keep your form good and body out of harm’s way. 

If you are not yet strong enough to perform traditional push-ups you can you wall or stair push-ups by placing your hands on the wall or a stair instead of the floor. As you get stronger you can begin to do the traditional variety.

2| Dumbbell Prisoner SQ Press (Reps: 10, 12, 14, 10)

  • Stand with your feet about a shoulder-width apart and hold dumbbells in front of your shoulders with your palms facing forward.  
  • Lower yourself into squat position by bending your knees and until the thighs are parallel to the floor. 
  • Stand up in a steady motion as you twist your torso to the right and press the weights above your head.  
  • Lower the weights back to your shoulders as you untwist your body. 
  • Immediately lower yourself back down and twist to your left side as you press the weights overhead.  
  • Slowly reverse the motion and continue to alternate back and forth.  
  • Count each rep every time you press. 

3| Dumbbell Static Lunge One-Arm Rows (Reps: 10, 12, 12,10)

  • Hold a dumbbell in your right hand with your arm resting at your side. 
  • Lunge forward with your left leg. 
  • Bend forward at the hips and rest your left forearm across your left thigh.  Your right arm should be hanging straight down toward the floor at this point with your palm facing backwards. 
  • Keep your back straight and at about a 45-degree angle to the floor, and look straight ahead.  
  • Pull the dumbbell up by your side and twist your palm so it faces your body. 
  • Hold for a second, slowly lower the weight down until your arm is fully extended and repeat.  
  • Make sure to keep your back leg straight the entire time.
  • Do a set reps and switch sides.

4| Medicine Ball Over/Under Chops (Reps: 15, 15,15,15)

  • Stand up and place your feet wider than the width of your shoulders and hold a medicine ball straight down in front of your body with your arms fully extended.  
  • Bend your knees to lower your body into a partial squat and move the ball back between your legs.  
  • Raise the ball up overhead quickly and bend your elbows so it moves behind your head.  
  • Swing it back in front of your body forcefully and move it back between your legs.  
  • Repeat the entire motion until you’ve done the required amount of reps. 

5| BOSU Moving Planks (Reps: 10, 12, 14, 10)

  • Place a BOSU on the floor with the dome side up.  
  • Assume a plank position with your hands on the dome and spaced shoulder-width apart.  Remember to keep your abs tight throughout and maintain a straight line from your head to heels.  
  • Bend your right arm and lower yourself down so your forearm lies across the BOSU. 
  • Do the same with your left arm so you are now in a forearm plank position.  
  • After a brief hold, bend your right elbow as you place your right hand back on the BOSU. 
  • Do the same with your left until you are back in the original starting position.  
  • Repeat for half the reps while leading with your right, then finish the second half, leading with your left.  
  • One rep is counted when both forearms have been placed on the BOSU. 
  • Make sure to look down throughout the whole exercise.  

If you are sweating, place a towel on the dome as it can get very slippery when it’s wet. 

6| Barbell Curls (Reps: 21, 21, 21, 21)

  • Stand with your feet hip-width apart and rest a barbell against your thighs with an underhand, shoulder-width grip.  
  • Keep your abs tight and back straight as you bend your elbows and move the bar up until your forearms are parallel to the floor.  This is the midpoint of the lift. 
  • Perform 7 reps, then do 7 reps from the midpoint to the high point, which is right in front of your chest.  
  • Finish by doing 7 full reps from the starting point up to your chest. 

*A standard barbell weighs 45 lbs.  If it is too heavy, use a body bar, which comes in various lighter weights.  

7| DB Single Leg Romanian Deadlift (SLRDL)/ Alt Forward and Reverse Lunge (Reps: 5, 6, 6, 5)

  • Stand with your feet together and hold dumbbells at your sides with your palms facing in.  
  • Lift your left foot off the ground and bend forward at the hips as you raise your left leg in the air behind you.  
  • Keep a slight bend in your right knee as you do this and let the weights just hang straight down. 
  • Rise back up and step forward with your left foot into a lunge.  
  • Stand back up, lift your foot and move it behind your body as you do another lunge.  
  • Lift your foot back up and repeat the entire sequence.  

Finish your set of reps and repeat on the other side. 

8| Bicycle Crunches (Reps: 15, 20, 20, 15)

  • Lie face-up on the floor with your knees bent 90 degrees, shins parallel to the floor and hands on the sides of your head.  
  • Perform a crunch by raising your shoulders slightly off the floor and look straight ahead. 
  • Twist your torso as you extend your right leg and move your right elbow toward your left knee.  Don’t worry about touching your knee to your elbow if you lack the flexibility.  
  • Hold for a quick second, then twist to the other side.  
  • Move back and forth in a smooth and flowing motion until you’ve gone through the required number of reps.  One rep is counted after you have moved both directions. 

Week 9 to Week 12

Workout Intel

Perform three circuits with 30-seconds of jump rope and 30 seconds of rest between each exercise.  After finishing your last exercise in round three, rest completely for 60 seconds then do a final “lightning” round with no rest between exercises.  This means you will do four circuits total.  Follow the rep schemes listed by the exercises from left to right for each round, respectively.

It would be a good idea to have a clock in plain view with this workout so you
can be precise with your rope jumping and rest breaks.

Feel free to use a weighted jump rope for more emphasis on your shoulders and abs.

Do weight training on 3 non-consecutive days. 


Do 30 minutes of cardio on 3 alternating days of the muscle toning workouts.

Start with a light five-minute warm-up then increase your intensity to a maximum effort for 30 seconds. Reduce your intensity to light for 60 and repeat for 25 minutes. Finish with a light five-minute cool down.

Once again, choose a form of cardio that you like and is safe for your body. If you have to avoid impact, opt for something safer on the joints like an exercise bike, elliptical, stair machine or arc trainer.

1| Dumbbell Squat Thrust/Press (Reps: 10,12,12,10)

  • Stand with your feet about hip-width apart and hold dumbbells by your sides with your palms facing in.  
  • Lower yourself into a deep squat by bending your knees and place the dumbbells on the floor right outside your feet.
  • Kick your legs back and come into a perfect plank position where you have a straight line from the back of your head to your heels.  Make sure to keep your core really tight at this point.  
  • Snap your feet off the floor and bring them back to the starting position between the dumbbells.  
  • Stand back up, lift the weights off the floor and press them overhead until your arms are fully extended.  Contract your abs forcefully as you do this to increase power output. 
  • Lower the dumbbells back to shoulder-height, then to your sides and repeat the whole sequence for the required number of reps. 

2| DB Side Plank Press (Reps: 10, 12, 12, 10)

  • Lie on your right side with your forearm flat on the ground and perpendicular to your body.  
  • Stack your legs on top of each other and place the outside of your right foot on the floor.  
  • Hold a dumbbell in your left hand with your elbow tucked into your side and palm facing your body. 
  • Raise your hips off the floor and form a straight line with your body.  Keep your core as tight as possible as you press the dumbbell up until your arm is fully extended. 
  • Twist your wrist as you do this and turn your palm toward your feet.  
  • Lower the weight back to the starting position.

Repeat for a series of reps and switch sides. 

*If it’s easier for you, place your legs in a staggered position.  You also have the option of bending your bottom knee 90 degrees and placing your lower, outer leg flat on the floor.  This will improve your stability and make you less dependent on your core strength.

3| Dumbbell Pushup/Renegade Rows (Reps: 5, 6, 6, 5)

  • Assume a plank position on the floor and grip the dumbbells with palms facing each other.  
  • Space your feet a little wider than shoulder-width apart.  Perform a pushup by bending your elbows and lowering yourself down.  
  • Remember to keep your elbows tight to your sides.
  • In a similar fashion to doing a push up, lift yourself back up by pushing on the dumbbells until your are extended.
  • Lift the dumbbell in your right hand up by your side.  
  • Hold for a second, slowly lower it down and lift the dumbbell on your left side.  
  • Slowly lower it back down and repeat the whole sequence, starting with a pushup.  
  • Keep your abs tight and body as stable as possible when doing your rows.  You do not want to sway excessively from side to side or let your hips move up or down. 

One rep is counted after you have completed a pushup and row per side.

4| Medicine Ball High Set 180 Spin (Reps: 10, 12, 12, 10)

  • Stand with your feet in a wide stance and hold a medicine ball straight down in front of your body with your arms fully extended.  
  • Lower yourself into a partial squat as you push the ball back between your legs. 
  • Touch the ball to the floor, then quickly swing it up in front of your body as you hop in the air and turn completely around.  
  • Raise the ball high in the air when you do this as if you were trying to dunk a basketball.
  • Land softly on the balls of your feet and push the ball back between your legs once again. 
  • Touch it to the floor, swing it back up and hop back to the starting point.  

A single rep is counted each time you reach the ball above your head.  Perform half of the reps, spinning right-to-left and the other half spinning left-to-right.  Do not spin around in a continuous circle as this can make you dizzy. 

Repeat for the required reps. 

5| Ab Crunches (Reps: Repeat until failure)

The classic ab crunch is one of the best ways to get six pack abs and tone the abdominal muscles.

  • Lie down on the floor or exercise mat
  • Bend the knees and secure feet either under the couch or with a partner.
  • Place both hands behind your head.
  • Raise your head as if reaching for the ceiling by using the ab muscles until you feel that nice burn in your core. Do not use the back or legs, concentrate on using the ab muscles.

6| BOSU Boat Pose (Reps: 12, 12, 12)

  • Sit on the dome part of the Bosu Ball.
  • Bring your legs straight up to a 45 degree angle.
  • Do not let your spine collapse, but, make a V shape with your body.
  • Reach your arms out straight and line them up with the shoulders.

This takes balance and practice, do your best to hold the position as long as possible and repeat. In the beginning it will be difficult, but, you will get better and stronger with time.

7| Dumbbell Sumo Squat With Reverse Lunge (Reps: 5, 6, 6, 5)

  • Stand with your feet in a wider than shoulder-width stance with your toes pointing out.  Hold a dumbbell close to your chest by one end. 
  • Lower yourself into a deep squat so your elbows drop inside your thighs, then stand back up.  
  • Place your feet together and perform a reverse lunge with each leg. 
  • Step back into a wide stance and repeat the whole sequence.  

 One rep is counted after you have completed a squat and reverse lunge with each leg. 

8| Unilateral Plank (Reps: 8, 10, 12, 8)

  • Start in a plank position and place your hands directly under your shoulders and feet together.  
  • Keep your body as still as possible and raise your opposing limbs.  
  • Form a straight line from fingertips to heel and hold for a second.  
  • Lower your arm and leg back to the floor, repeat on the other side and continue until you’ve finished the required reps.  

One rep is counted after you have done both sides.

9| Twisting Scissor Kicks (Reps: 10, 12, 15, 10)

  • Lie on your back and place your hands over your ears at the side of your head.
  • Your legs should be lifted above you and feet parallel to the ceiling.  
  • Perform a crunch and hold this position as you twist your torso to the left and lower your right leg toward the floor. 
  • Move your right elbow toward your left knee as you pull your left leg inward.  
  • Reverse directions as you raise your right leg, move your left elbow toward your right knee and lower your left leg.  
  • Continue to move back and forth in a smooth and steady motion.  One rep is counted after you have moved to both sides. 
  • When you lower your leg, do not let it touch the floor. Ideally it is 2 or 3 inches above the floor.

Expected Results

This workout is filled with functional movements and higher intensity cardio.  

Following this type of schematic is the quickest way to get definition through your entire body, lose unwanted fat and strengthen your heart.  

If you are able to follow it to a tee for 12 weeks, you are all, but, guaranteed results.

Just remember to stay positive, patient and motivated at all times.

Diet Matters

Also remember to honor your diet! 

You can work out around the clock, but, if you discard healthy eating habits, you will cancel out anything beneficial you’ve done in the gym.  

Use an online calorie calculator that is based on age, weight and activity level to figure out how many calories you can eat daily if you are aiming to lose weight. And, keep in mind that the workouts allow you eat more and still lose.

Stick with eating small meals every 3 hours instead of three larger meals each day. Fill your diet with fresh vegetables, and lean protein, that feeds muscle. Stay away from white starches, like rice, pasta and bread. Choose whole grains instead, such as, brown rice or quinoa.

It is also important to drink plenty of water and green juice is a wonderful way to get pure vegetable nutrition into your body. 

To your success, you CAN do it!

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