CMYK 12 WEEK TRAINING PROGRAMME TONING AND …

1 12 week training programme toning and slimming WOMENWEEKMONDAYTUESDAYWEDNESDAYTHURSDAYF RIDAYSATURDAYSUNDAY1legs 15min cardio and absback15min cardio and absfull upper bodyRESTREST2legs 20 min cardio and absback20 min cardio and absfull upper bodyRESTREST3quads and calves20 min HIIT Back and abs20 min HIIT arms and abs20 min HIIT REST4quads and calves30 mins HIIT Back and abs30 mins HIIT arms and abs30 mins HIIT RESTR ecovery 5 REST20 min fasted cardio AM, abs and 15 HIIT PMFull Upper body20 min fasted cardio AM, abs and 15 HIIT PMFull lower bodyRESTREST6quads and glutes30 min fasted cardio AM, abs and 20 mins HIIT PMFull Upper body30 min fasted cardio AM, abs and 20 mins HIIT PMhamstrings and glutesabs and 20 mins HIIT RESTR ecovery 7 legs 20 min fasted cardio AM, arms PMabs and 15 min sauna 20 min fasted cardio AM, back PM legs RESTREST830 min fasted cardio AM, legs PM arms 30 min fasted cardio AM, abs and 15mins sauna PMback 30 min fasted cardio AM, legs PM30 min fasted cardio AM, abs and 15 mins sauna PMRESTR ecovery 9 REST40 min fasted cardio AM, arms PM20 min fasted cardio AM, abs and sauna PM40 min fasted cardio AM, back PM20 min fasted cardio AM legs PMRESTREST1045 min fasted cardio AM, legs PMFull upper body45 min fasted cardio AM, abs and sauna PM back45 min fasted cardio AM, legs PMabs and 15 min saunaREST1160 min fasted cardio AM.

2 Legs PMarms and 30 min HIIT60 min fasted cardio AM abs and sauna PM back and 30 min HIIT60 min fasted cardio AM, legs PMRESTREST1230mins fasted cardio AM, legs PM30 mins fasted cardio AM, arms and 10 mins HIIT PM30 mins fasted cardio AM, abs and 15 mins sauna PM30 mins fasted cardio AM, back and 10 mins HIIT PMREST30 min fasted cardio AM, abs and 15 min sauna PMCELEBRATE YOUR NEW BODY/PHOTOSHOOT*Cardio is of choice unless specified *fasted cardio to be done on an empty stomach, second workout to be done at least 5 hours later*Complete Rest on rest daysCMYKTONING AND slimming women WORKOUTSLEGS3 sets 30 second wall squatSuperset: 3 sets 15 reps leg extensions with3 sets 15 reps lying leg curlsSuperset:3 sets 15 reps walking lunges with3 sets 15 reps seated leg pressABS3 sets 30 second plankSuperset:3 sets 15 reps crunches3 sets 15 reps ankle taps3 sets reverse crunchesBACK3 sets 15 reps lat pull downSuperset:3 sets 10 reps seated cable row with3 sets 10 reps bent over barbell row3 sets 15 reps straight arm pushdownFULL UPPER BODY3 sets 12 reps lateral arm raises3 sets 15 reps lat pull downSuperset:3 sets 15 reps dumbbell bicep curls with3 sets 15 reps bench dipsSuperset:3 sets 15 reps push ups on kneesQUADS3 sets 15 reps leg extensions3 sets 20 reps body weight squatSuperset: 3 sets 15 reps Walking lunges with3 sets 15 reps smith machine squatCALVES3 sets 20 reps standing body weight calf raisesSuperset.

3 3 sets 15 reps seated calf raise machine with3 sets 20 steps farmers walkHIIT5 mins warm up on any cardio machine3 sets 30 seconds skipping3 sets 30 seconds battle ropesSuperset:3 sets 30 jumping jacks with3 sets 15 burpees3 sets 20 reps box jumpsRepeat until allotted time is upARMSS uperset:3 sets 12 reps tricep pushdown with3 sets 12 reps cable curlsSuperset:3 sets 12 reps hammer curls with3 sets 12 reps bench dipsFULL LOWER BODY3 sets 15 reps seated hamstring curlSuperset:3 sets 15 reps leg press with3 sets 15 reps bridgeSuperset:3 sets 15 reps leg extension with3 sets 30 second wall squat 3 sets 30 reps standing body weight calf raisesHAMSTRINGS3 sets 15 reps seated leg curlSuperset:3 sets 15 reps dumbbell deadlift with3 sets 30 seconds bridge3 sets 15 reps lying leg curlGLUTES3 sets 1 minute bridgeSuperset:3 sets 20 reps glute thrusters with3 sets 20 reps cable side leg raises3 sets 10 reps per leg step u