Fitness Program for Total Toning

Goal : To create lean, toned muscles allover the body. An ideal program if your body fat is quite low and you want more defined muscles.

Total Toning Program Details:

5 workouts a week for 4 weeks. This program contains high amounts of resistance work together with cardio work so you can lose fat and build muscle simultaneously. Use lighter weights so you can do 20-25 reps a minute with good breathing and steady pace. After 4 weeks do the fitness challenge and record the results.

Now, take a print out of following tables for each week uptill week 4. There are three empty columns against each day for you to fill in. So, start scribbling all over it - you'll find ticking off workouts and filling in food logs is one of the easilest way to boost your motivation. To know in detail about what all details you can fill in these columns, refer the article for using fitness diary pages.

Week One

This week is all about location. Refine your exercises, feel every muscle in your arms, shoulders and back. Practise perfect technique.

	Workout	Completed	Comments	Food Log
Monday	Upper Body Workouts
Tuesday	Lower Body Workout
Wednesday	Ab Workouts
Thursday	Rest
Friday	Plyometrics
Saturday	Rest
Sunday	Cardio Workouts

Week Two

Enjoy and take pride in what you are doing. Do the exercises properly. Make yourself do the workouts you hate- the exercises you start off hating you'll end up loving, once you get good at them.

	Workout	Completed	Comments	Food Log
Monday	Upper Body Workout
Tuesday	Ab Workouts
Wednesday	Rest
Thursday	Lower Body Workouts
Friday	Cardio Workouts
Saturday	Plyometrics
Sunday	Rest

Week Three

By this time you should be starting to feel like you're gaining tone. The exercises will start to seem easier and flow a lot quicker but remember to keep perfect form.

	Workout	Completed	Comments	Food Log
Monday	Upper Body Workouts
Tuesday	Lower Body Workout
Wednesday	Ab Workouts
Thursday	Rest
Friday	Plyometrics
Saturday	Rest
Sunday	Cardio Workouts

Week Four

This is the final week, so maintain focus and drive. Concentrate! Ensure you have a good week and remember you have the test at the end of it.

	Workout	Completed	Comments	Food Log
Monday	Upper Body Workout
Tuesday	Ab Workouts
Wednesday	Rest
Thursday	Lower Body Workouts
Friday	Cardio Workouts
Saturday	Fitness Challenge Workout
Sunday	Rest