I’m sure most of you hate spending hours and hours in the gym, trying every machine you possibly can. Well, look no further, I have designed a well balanced total body programme designed to burn fat and tone muscle. Please, follow the instructions and guidelines below:
- Duration: 30 minutes, 3 times a week
- Use light weights and work muscles till failure / complete fatigue
- There should be little to no rest in between sets.
- Warm up and stretch before and after exercise.
- Concentrate on speed, smooth and controlled movement of each rep.
- Hydrate regularly.
| MUSCLE GROUP / EXERCISE | REPS / DURATION |
| 1. Warm Up – Treadmill and stretch | 5 minutes |
| 2. Back – Lat Pull Down (wide grip for V shape, close grip for thickness.) |
20 reps, each
|
| 3. Chest – Seated Pec Deck | |
| 4. Shoulders – Dumbbell Shoulder Press | |
| 5. Arms (Biceps) – Standing Dumbbell Biceps Curl | |
| 6. Arms (Triceps) – Standing Tricep Push Down | |
| 7. Cardiovascular – Elliptical Trainer @ 70%-80% Max HR | 5 minutes |
| 8. Legs (Quads) – Seated Leg Extension |
25 reps, each
|
| 9. Legs (Hamstring) – Leg Curl | |
| 10. Legs (Calves) – Calf Raises | |
| 11. Cool Down – Cycle and stretch | 5 minutes |
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