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Womens Body Toning Workout

Type: Womens Workouts
This is one of nearly 400 different workouts that make up our
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The womens body toning workout is aimed at women who are new to exercise or have little experience. It uses only a few pieces of equipment, so if you have a set of dumbbells and an exercise ball then you could perform it at home instead of going to the gym.

The aim of this workout is to help you develop a lean physique through fat loss and muscle toning. It hits all the main body muscle groups in 2 workouts performed alternately 3 times a week. It's designed specifically for busy people, so it shouldn’t take you any more than 60 minutes to complete on any one day. 

 Workout Terminology:

Compound Sets: This workout uses compound sets. Compound sets make your workout more efficient by allowing you to get more work done in less time and with greater results. A compound set is performing a set of one movement, followed immediately by another set of a different movement that targets a completely different muscle group than the previous one did. Once both of these sets are complete, your compound set is finished, and you will be able to take your planned rest period.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
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Workout A
Instructions:
  • Perform cardio before your weights session as the focus is on fat loss.
  • Focus on technique and move the weights through a complete range of motion.
  • Exhale as you lift the weight, and inhale as you lower it again.
  • Complete all reps & sets of each compound set before moving on.
  • Rest period between each compound set is 60 seconds.
  • Use a weight that is heavy enough so you can just manage the required number of reps.
Exercises: Show All | Hide All
1

Cardio

Interval
Fartlek Training: 1 minute low/moderate effort, 30 seconds higher effort
 
Targets: 
Muscle Groups:
Cardio
None
 
Description: Cardiovascular exercise interval at a high intensity, which means working at WorkoutBOX intensity level of 8, 9 or 10 depending upon your specific goal and fitness levels. High intensity intervals are performed for a short p ...

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2

Compound Set 1 - Chest and Triceps

3 sets
3 sets
4 sets
4 sets
Squat Jump
10 reps 
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: The squat jump is an effective exercise for developing the quads and glutes, and is carried out by performing a squat and forcefully jumping up, landing back in a squat. This plyometric exercise help to power & strength in th ...

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Squat
10 reps 
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: A less challenging version of the barbell and dumbbell squat. Ideal for warming up or conditioning the muscles if you are a beginner. It is recommended you get used to completing 3 sets of 15 squats before moving on to weig ...

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3

Circuit 1 - Arms and Shoulders

3 sets
3 sets
4 sets
4 sets
Bicep Curl, Dumbbell, Standing
 
Targets: 
Muscle Groups:
Biceps
Forearms
 
Description: The standing dumbbell bicep curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the dumbbells upwards with a supine grip. Performing the exercise whi ...

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Shoulder Press, Dumbbell
15 reps 
This exercise requires you to be seated
 
Targets: 
Muscle Groups:
Shoulders
Triceps
Upper Back
 
Description: The dumbbell shoulder press is an effective exercise for developing the deltoids, and is performed by pressing overhead, extending the arms. It hits multiple muscles and will help develop big powerful shoulders. Below you'll ...

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4

Superset 1 - Legs

3 sets
3 sets
4 sets
4 sets
Push Up
15 reps 
 
Targets: 
Muscle Groups:
Chest
Core
Triceps
 
Description: The push up (also known as press up) is an excellent exercise for working the chest muscles and arms. Also because of the position you have to maintain to do this exercise correctly, it also works the core, abdominals, legs a ...

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Dips, Bench
15 reps 
 
Targets: 
Muscle Groups:
Triceps
Chest
Rear Shoulders
 
Description: Bench dips work the rear shoulders and triceps and are a great body weight exercise that can be done almost anywhere when a bench is available. It's quite easy to do and is great for beginners to start out building strength ...

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5

Circuit 2 - Legs

3 sets
3 sets
4 sets
4 sets
Lunges, Dumbbell, Forward
15 reps 
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: Performing lunges with additional weight is quite a challenging exercise. If you want to get really tight buttocks then this is the exercise to do. You need to have perfected the standard forward lunge before progressing to u ...

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Side Lunges
15 reps 
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: The standard lunge focuses on the buttocks and upper leg muscles so taking the movement out to the side works the outer thighs (abductors). This also helps to develop the flexibility of the inner thigh which is often neglecte ...

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Lunges, Reverse
15 reps 
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: Reverse lunges are a great bodyweight exercise for working the legs and lower body. They can be performed in all different directions to increase the challenge and develop strength and balance. They do require quite good bala ...

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6

Abs: Crazy Crunches

2 sets
2 sets
2 sets
3 sets
Crunch, Medicine Ball, Overhead
40 secs 
 
Targets: 
Muscle Groups:
Abdominals
Obliques
 
Description: This crunch with medicine ball is an effective exercise for developing the abs, and is executed by performing a normal crunch with a medicine ball overhead for added resistance. This version further challenges the abdominals ...

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Crunch, Arms Overhead
80 secs 
 
Targets: 
Muscle Groups:
Abdominals
Obliques
 
Description: An even more challenging version of the standard crunch. Placing the arms out above the head increases the intensity on the abdominal muscles.

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Superman, Alternating
25 secs 
 
Targets: 
Muscle Groups:
Lower Back
Buttocks
Hamstrings
Shoulders
 
Description: The alternating superman is an effective exercise for developing the core and lower back, and is performed by lying prone, lifting the legs, arms, and head and holding it. It will also improve coordination between the upper a ...

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Print Workout 

 Intensity Levels

Level Intensity (Int) Goal Examples & Guide Lines
5 Low N/A Daily activities. Normal Breathing, Talking (>2 hrs)
6 Low Moderate N/A Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7 Moderate CV: Endurance Jogging - Fast breathing. Talk just okay (> 20 min)
8 High Moderate CV: Race pace Fast Jog - Heavy breathing, Talk broken (>10 min)
9 High CV: Sports Hard run - Breathing heavy. Talking hard. (1-3 min)
10 Maximum CV: Speed Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

 Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.

Other Womens Workoutss you should try

Advanced Women’s Fat Burning Workout
Level : Intermediate
» View Workout
The Bikini Body Workout
Level : Advanced
» View Workout
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