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Weight loss and tone

Intense workouts with short rest to burn fat and improve muscle tone.
8 weeks 4 days/week

About this program

The "Weight loss and tone" program runs for 8 weeks, 4 training days per week, suitable for beginners. It includes 4 training days and 28 exercises in total.

Day 1. Day 1: Upper Body (Circular)

Upper block thrust
Upper block thrust
3 sets · 12–15 reps · rest 30 sec
Crossover
Crossover
3 sets · 15–20 reps · rest 30 sec
Pull-ups with a medium grip
Pull-ups with a medium grip
3 sets · 8–12 reps · rest 30 sec
Push-ups
Push-ups
3 sets · 12–15 reps · rest 30 sec
Swing the dumbbells to the sides
Swing the dumbbells to the sides
3 sets · 15–20 reps · rest 30 sec
Swing the dumbbells in a tilt
Swing the dumbbells in a tilt
3 sets · 15–20 reps · rest 30 sec
Walking on an ellipsoid
Walking on an ellipsoid
1 sets · 20–20 reps ·

Day 2. Day 2: Lower Body (Circular)

Goblet squats
Goblet squats
3 sets · 15–20 reps · rest 30 sec
Romanian thrust
Romanian thrust
3 sets · 12–15 reps · rest 30 sec
Dumbbell Lunges
Dumbbell Lunges
3 sets · 12–15 reps · rest 30 sec
Lateral lunges
Lateral lunges
3 sets · 12–15 reps · rest 30 sec
Buttock bridge on a bench with a barbell
Buttock bridge on a bench with a barbell
3 sets · 15–20 reps · rest 30 sec
Buttock bridge
Buttock bridge
3 sets · 15–20 reps · rest 30 sec
Treadmill
Treadmill
1 sets · 20–20 reps ·

Day 3. Day 3: Cardio Intervals

Walking on an ellipsoid
Walking on an ellipsoid
1 sets · 10–10 reps ·
Swing weights
Swing weights
4 sets · 15–20 reps · rest 45 sec
Push-ups
Push-ups
4 sets · 15–20 reps · rest 45 sec
Dumbbell Lunges
Dumbbell Lunges
3 sets · 12–15 reps · rest 45 sec
Twisting
Twisting
3 sets · 20–25 reps · rest 30 sec
Running
Running
1 sets · 20–20 reps ·

Day 4. Day 4: FullBody (Supersets)

Foot press of the platform
Foot press of the platform
3 sets · 15–20 reps · rest 30 sec
Traction of the block to the belt while sitting
Traction of the block to the belt while sitting
3 sets · 15–20 reps · rest 30 sec
Dumbbell bench press
Dumbbell bench press
3 sets · 15–20 reps · rest 30 sec
Bending arms with dumbbells
Bending arms with dumbbells
3 sets · 15–20 reps · rest 30 sec
Extension of the arms in the block
Extension of the arms in the block
3 sets · 15–20 reps · rest 30 sec
Twisting
Twisting
3 sets · 20–25 reps · rest 30 sec
Swing weights
Swing weights
3 sets · 15–20 reps · rest 60 sec
Running
Running
1 sets · 30–30 reps ·

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