30-Day Total Body Shred

Dalia

1 customer review  


Sample this plan:

Goal:

Description: This is a weight training plan using free weights for intermediate fitness levels, and is designed to help you tone and sculpt your body in just 4 weeks. You will need one light set of dumbbells and one set of medium dumbbells The plan consists of 3 sessions a week for 4 weeks. Total body weights, weight training with cardio Intervals and Abs/ core. Each week we increase either time or weights as you progress.

Sport: Gym

Level: Intermediate

Duration: 4 weeks

Recommended Plans...

Beginner
This is a 1 week plan for beginners. It consists of 3 sessions that last 15 minutes each. This plan uses body weight movements that will help tone and tighten your core. You can do this plan anytime anywhere!
Intermediate
1 week plan consisting of 3 sessions that are 30-45 minutes each for intermediate lifters. Upper body exercises for toned arms. You will need dumbbells ranging from 10-30lbs.
Beginner
This is a 1 week workout with 3 different workouts. It is a HIIT style program using dumbbells. This program is for beginners.
Beginner
This is a 1 week plan for beginners. It is a high intensity interval training (HIIT) workout that you can do at home or in the gym. It is designed to help you shed fat, build muscle, and work on your agility. This is a one-week plan with 3 sessions that include spurts of full on work followed by 30 to 60-sec of rest. For this workout you will need a pair of kettlebells or dumbells, a treadmill, and a jump rope. You will be doing each session one day and taking the next day off. For example: you will be doing a session on Monday, Wednesday, and Friday. You can also pair this workout with your regular workout routine as a high intensity cardio workout.
Beginner
This a 2 week High Intensity workout program for athletes of all levels. In this program you will get 3 sessions a week approximately 30 minutes each session. Each session will be uptempo, and will combine cardio with 3 rounds of various exercises. These workouts will not only burn fat and calories, it will also improve your overall strength . You will need a piece of cardio equipment such as, a bike, rowing machine, StepMill, jump rope or treadmill, as well as room for body weight exercises.
Beginner
This is a 4 week program for beginners with 3 sessions a week that last 20-30 minutes each. Sessions consist of body weight exercises that you can do any place to build strength. No equipment needed!
Beginner
This is a 1 week plan to help you shape and sculpt your core. You will need either dumbbells or a medicine ball and a stability ball. This program is for beginners.
Beginner
This is a 1 week training program for beginners to sculpt, shape and tone your arms. All you need is a set of dumbbells.
Beginner
This is week one of the beginner at-home band workout plan. The only equipment required is a set of resistance bands. This plan is easy on the joints, can be done anywhere, and will hit every part of your body to give you balance. Each workout will be approximately 30 minutes to be trained every 2 days. To use for subsequent weeks, you can increase the intensity by decreasing the number reps (8-10 instead of 12-15) but increasing the resistance by moving slower (for a count of 6-8 instead of 2-3 on each rep of an exercise).

Customer Reviews

  1. Body toning plan

    Good mix of weight training with intervals

    Reviewed on Aug. 6, 2018, 9:07 a.m. | Permalink

    This review has no votes.