3 Day Whole Body Toning Workout

Type: Fullbody
Level: Intermediate
Days per week: 3 days
Sex: Female

The 3 day-per-week whole body toning workout. This workout is designed for people who don't want to build up bulk but just want to tone and strengthen their muscles.

This workout would go well with an existing cardio or weight loss program. You can this workout on the same day or separate days to your cardio, it really doesn't matter.

This workout hits all major muscle groups over 3 days. The total time needed for the workout is about 1 hour or so.


Full Body Routine (series 1)

Leg press

Sets:3 Reps:20

Seated cable rows

Sets:3 Reps:20


Sets:3 Reps:15-20

Triceps pushdown

Sets:3 Reps:20

Hanging leg raise

Sets:3 Reps:20


Full Body Routine (series 2)

Barbell squat

Sets:3 Reps:20

Seated calf raise

Sets:2 Reps:25

Wide-grip lat pulldown

Sets:3 Reps:20

Dumbbell flyes

Sets:3 Reps:20

Tricep dumbbell kickback

Sets:2 Reps:20

Dumbbell bicep curl

Sets:2 Reps:20

Decline crunch

Sets:2 Reps:max


Full Body Routine (series 3)

Dumbbell rear lunge

Sets:4 Reps:10 each leg

Barbell curl

Sets:3 Reps:20

Bench dips

Sets:3 Reps:15