Woman’s “Home Tone” Program

in Fat Loss Programs by muaythaiguy — September 19, 2009 at 6:40 | 0 comments

WEEKS 6-12

Program Notes: This exercises in this program are to be executed back-to-back with minimal rest in between. Once the entire circuit is complete, you will then have approximately 1 minute to rest and have a drink of water before going through the series again. You are to complete the circuit 3 times.

Be sure to perform a warm up prior to starting the workout and a cool down, including a flexibility component to finish off. If you’re unsure as to why this is important, click here to learn more on the subject.

Key Terms
DB = Dumbbells
SS = Superset
Failure = Do as many reps as you can

TRAINING SPLIT
Monday = Upper Body
Tuesday = Lower Body/Core
Wednesday = OFF
Thursday = Upper Body
Friday = Lower Body/Core
Saturday = OFF
Sunday = OFF

EXERCISES (Upper Body)	SETS	REPS	REST
Push Ups (on knees is alright)	3	Failure	(SS)
Bent Over DB Rows	3	12-15	(SS)
DB Flies (done on floor if no bench	3	12-15	(SS)
Bent Over Reverse DB Flies	3	12-15	(SS)
Standing Overhead DB Press	3	12-15	(SS)
Standing DB Curls	3	12-15	(SS)
Lying Dumbbell Extensions	3	12-15	1 min.

EXERCISES (Legs/Core)	SETS	REPS	REST
Ex. Ball Wall Squats with DB’s	3	12-15	(SS)
Lying Exercise Ball Leg Curls	3	Failure	(SS)
Hip Abduction (Outer Thigh)	3	Failure	(SS)
Hip Adduction (Inner Thigh)	3	Failure	(SS)
Standing Calf Raises (use stairs)	3	Failure	(SS)
Dolphins	3	Failure	(SS)
Duel Medicine Ball Crunch	3	Failure	1 min.