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Women’s Intermediate Fat Loss 1
MondayTuesdayWednesdayThursdayFridaySaturdaySunday

Cardio/Abs
Oblique Dumbbell Crunch 2
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Russian Twists
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Rope Cable Crunch 3
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Cardio

30 minute elliptical


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Legs
Calf Raises (standing)
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Lunges
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Machine Leg Extension
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Machine Leg Curls
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Cardio/Upper Body
Lat Pull Downs (Wide Grip)
  • Set 1 : 10 reps
  • Set 2 : 10 reps
  • Set 3 : 10 reps
  • Set 4 : 10 reps

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Dumbbell Flys
  • Set 1 : 10 reps
  • Set 2 : 10 reps
  • Set 3 : 10 reps
  • Set 4 : 10 reps

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Rope Pushdowns
  • Set 1 : 10 reps
  • Set 2 : 10 reps
  • Set 3 : 10 reps
  • Set 4 : 10 reps

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Wide Grip Cable Curls
  • Set 1 : 10 reps
  • Set 2 : 10 reps
  • Set 3 : 10 reps
  • Set 4 : 10 reps

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Cardio

30 minutes biking


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Rest Day, Stretching (15 minutes)

Cardio/Abs
Oblique Dumbbell Crunch 2
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Crunches
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Rope Cable Crunch 3
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Cardio

(30 minutes elliptical)


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Cardio
Lunges
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Cardio

(20 minutes elliptical)

(20 minutes biking)


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Cardio/Upper Body
Lat Pull Downs (Wide Grip)
  • Set 1 : 10 reps
  • Set 2 : 10 reps
  • Set 3 : 10 reps
  • Set 4 : 10 reps

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Dumbbell Flys
  • Set 1 : 10 reps
  • Set 2 : 10 reps
  • Set 3 : 10 reps
  • Set 4 : 10 reps

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Rope Pushdowns
  • Set 1 : 10 reps
  • Set 2 : 10 reps
  • Set 3 : 10 reps
  • Set 4 : 10 reps

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Wide Grip Cable Curls
  • Set 1 : 10 reps
  • Set 2 : 10 reps
  • Set 3 : 10 reps
  • Set 4 : 10 reps

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Cardio

(30 minutes biking)


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Legend: W - warmup set, BB - barbell, DB - dumbell, HS - hammer strength, MB - medicine ball