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Updated 04 February 2015

Toning Beginner - Bikini Body in 11 weeks

After completing this programme, your body will be toned and you will have a lower body fat percentage.

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Programme information:
Level: Beginner; Women
Where: In a gym or at home
Components: Cardio (cycling, treadmill, walking, cross-trainer, rowing or elleptical trainer), resistance exercises & stretches
Weeks: 11
Sessions per week: 3 x Cardio combo; 3 x Resistance training.
At completion: After completing this programme, your body will be toned and you will have a lower body fat percentage.

WEEK 1

Monday

Full body stretch
Cardio combo 20 min: Cycling, treadmill, walking, cross-trainer, rowing, elliptical trainer 50-70% of your predicted maximum heart rate.Steady pace
Leg press
Seated shoulder press
Lateral pulldown
Standing calf raises
Oblique crunches
Bodyweight squats
Dumbbell shoulder press
Bicep curls with dumbbells
Standing tricep pressdown
Hamstring curls with machine
Abdominal crunches
 
Wednesday
Lower body stretch
Cardio combo 20 min: Cycling, treadmill, walking, cross-trainer, rowing, elliptical trainer 50-70% of your predicted maximum heart rate. Steady Pace
Leg press
Lateral pulldown
Standing calf raises
Oblique crunches
Hamstring curls with machine
Bodyweight squats
Dumbbell shoulder press
Bicep curls with dumbbells
Standing tricep pressdown
Seated shoulder press
Abdominal crunches

Friday
Quick stretch
Cardio combo
Leg press
Lateral pulldown
Bodyweight squats
Seated shoulder press
Hamstring curls with machine
Dumbbell shoulder press
Bicep curls with dumbbells
Standing tricep pressdown
Abdominal crunches
Oblique crunches
Standing calf raises

WEEK 2

Monday

Full body stretch
Cardio combo 30 min: Cycling, treadmill, walking, cross-trainer, rowing, elliptical trainer 60-80% of your predicted maximum heart rate. Steady pace, interval training
Lateral pulldown
Squats with dumbbells
Leg press
Leg extensions with machine
Abdominal crunches
Oblique crunches
Bench press
Standing lateral shoulder raise
Hamstring curls with machine
Bar curl
Bench dips

Wednesday
Lower body stretch
Cardio combo 30 min: Cycling, treadmill, walking, cross-trainer, rowing, elliptical trainer 60-80% of your predicted maximum heart rate. Steady pace, interval training
Leg extensions with machine
Squats with dumbbells
Lateral pulldown
Leg press
Abdominal crunches
Oblique crunches
Bench press
Hamstring curls with machine
Standing lateral shoulder raise
Bar curl
Bench dips

Friday
Quick stretch
Cardio combo 30 min: Cycling, treadmill, walking, cross-trainer, rowing, elliptical trainer 60-80% of your predicted maximum heart rate. Steady pace, interval training
Squats with dumbbells
Lateral pulldown
Leg press
Bench press
Hamstring curls with machine
Standing lateral shoulder raise
Bar curl
Bench dips
Abdominal crunches
Oblique crunches
Leg extensions with machine

WEEK 3

Monday

Full body stretch
Cardio combo 30-45 min Cycling, treadmill, walking, cross-trainer, rowing, elleptical trainer 60-80% of your predicted maximum heart rate. Steady pace, interval training, cross training
Lateral pulldown
Dumbbell fly
Seated shoulder press
Bicep curls with dumbbells
Standing calf raises
Oblique crunches
Seated row
Olympic bar squats
Step ups
Tricep extension using both hands
Hamstring curls with machine
Abdominal crunches
 
Tuesday
Lower body stretch
Cardio combo 30-45 min: Cycling, treadmill, walking, cross-trainer, rowing, elleptical trainer 60-80% of your predicted maximum heart rate. Steady pace, interval training, cross training
Lateral pulldown
Hamstring curls with machine
Dumbbell fly
Abdominal crunches
Seated shoulder press
Bicep curls with dumbbells
Standing calf raises
Oblique crunches
Seated row
Olympic bar squats
Step ups
Tricep extension using both hands

Wednesday
Quick stretch
Cardio combo 30-45 min: Cycling, treadmill, walking, cross-trainer, rowing, elliptical trainer 60-80% of your predicted maximum heart rate. Steady pace, interval training, cross-training
Hamstring curls with machine
Bench press
Standing lateral shoulder raise
Bar curl
Bench dips
Dumbbell fly
Step ups with dumbbells
Abdominal crunches
Seated shoulder press
Bicep curls with dumbbells
Standing calf raises
Oblique crunches
Olympic bar squats
Tricep extension using both hands
Seated row
Lateral pulldown

Thursday

Full body stretch
Cardio combo 30-40 min:Cycling, treadmill, walking, cross-trainer, rowing, elliptical trainer 60-80% of your predicted maximum heart rate. Steady pace, interval training, cross training
Lateral pulldown
Hamstring curls with machine
Dumbbell fly
Bicep curls with dumbbells
Standing calf raises
Oblique crunches
Seated row
Olympic bar squats
Step ups
Tricep extension using both hands
Abdominal crunches
Seated shoulder press

Friday
Lower body stretch
Cardio combo 30-45 min: Cycling, treadmill, walking,cross-trainer, rowing, elliptical trainer 60-80% of your predicted maximum heart rate. Steady pace, interval training, cross training
Hamstring curls with machine
Lateral pulldown
Dumbbell fly
Step ups with dumbbells
Abdominal crunches
Seated shoulder press
Bicep curls with dumbbells
Standing calf raises
Oblique crunches
Seated row
Olympic bar squats
Tricep extension using both hands

WEEK 4

Monday

Full body stretch
Cardio combo 20 min: Upright cycle, recumbent cycle, treadmill, stepper cross-trainer 70%+ of your predicted maximum heart rate
Interval training (random/hill), cross training(e.g. cycle 7 min, rowing 7 min, treadmill 7 min)
Lateral pulldown
Squats with dumbbells
Standing calf raises
Bench press
Dumbbell fly
Seated shoulder press
Standing lateral shoulder raise
Leg press
Bicep curls with dumbbells
Abdominal crunches
Oblique crunches
Step ups
Hamstring curls with machine
Seated row
Tricep extension using both hands
 
Wednesday
Quick stretch
Cardio combo 20 min: Upright cycle, recumbent cycle, treadmill, stepper cross-trainer 70%+ of your predicted maximum heart rate
Interval training random/hill, crosstraining (e.g. cycle in 7 min, rowing 7 min, treadmill 7 min)
Lateral pulldown
Step ups with dumbbells
Squats with dumbbells
Seated row
Standing calf raises
Hamstring curls with machine
Bench press
Dumbbell fly
Seated shoulder press
Standing lateral shoulder raise
Leg press
Tricep extension using both hands
Bicep curls with dumbbells
Abdominal crunches
Oblique crunches

Friday
Lower body stretch
Cardio combo 20 min: Upright cycle, recumbent cycle, treadmill, stepper cross-trainer 70%+ of your predicted maximum heart rate. Interval training (random/hill), cross training (e.g. cycle 7 min, rowing 7 min, treadmill 7 min)
Lateral pulldown
Step ups
Squats with dumbbells
Seated row
Standing calf raises
Hamstring curls with machine
Bench press
Dumbbell fly
Seated shoulder press
Standing lateral shoulder raise
Tricep extension using both hands
Bicep curls with dumbbells
Oblique crunches
Leg press
Abdominal crunches

WEEK 5

Monday

Weight training stretches

Tuesday
Weight training stretches

Wednesday
Weight training stretches

Thursday
Weight training stretches

Friday
Weight training stretches

WEEK 6

Monday

Full body stretch
Cardio combo
Lateral pulldown
Seated row
Standing lateral shoulder raise
Dumbbell front shoulder raise
Standing tricep pressdown
Standing calf raises
Oblique crunches
Hyperextensions
Triceps bodyweight dip press

Wednesday
Quick stretch
Cardio combo
Leg press
Bodyweight squats
Hamstring curls with machine
Standing calf raises
Bench press
Adduction (lying)
Bar curl
Abdominal crunches
Oblique crunches
Dumbbell fly
Floor push ups

Friday
Lower body stretch
Cardio combo: Warm-up on rower, step, x-trainer treadmill or bicycle
Lateral pulldown
Seated row
Standing lateral shoulder raise
Dumbbell front shoulder raise
Standing tricep pressdown
Standing calf raises
Oblique crunches
Hyperextensions
Triceps bodyweight dip press

WEEK 7

Monday

Full body stretch
Cardio combo 20-30 min
Interval training programme on any cardio-respiratory equipment
Squats with dumbbells
Bench press
Seated row
Hamstring curls with machine
Dumbbell shoulder press
Standing calf raises
Bar curl
Leg press
Tricep extension using both hands
Abdominal crunches

Wednesday

Quick stretch
Cardio combo 20-30 min
Interval training programme on any cardio-respiratory equipment
Bench press
Seated row
Hamstring curls with machine
Dumbbell shoulder press
Standing calf raises
Bar curl
Leg press
Tricep extension using both hands
Abdominal crunches
Squats with dumbbells
 
Friday
Lower body stretch
Cardio combo 20-30 min
Interval training programme on any cardio-respiratory equipment
Squats with dumbbells
Bench press
Seated row
Hamstring curls with machine
Dumbbell shoulder press
Standing calf raises
Bar curl
Leg press
Tricep extension using both hands
Abdominal crunches

WEEK 8

Monday

Full body stretch
Cardio combo
Warm-up on rower, step, x-trainer, treadmill or bicycle
Dumbbell bent over row
Lateral pulldown
Seated row
Dumbbell shoulder press
Tricep extension using both hands
Oblique crunches
Abdominal crunches
Triceps bodyweight dip press
Cable front raises
Reverse fly

Wednesday
Quick stretch
Cardio combo
Warm-up on rower, step, x-trainer, treadmill or bicycle
Hamstring curls with machine
Step ups
Front and rear dumbbell lunge
Standing calf raises
Adduction (lying)
Abduction (lying)
Dumbbell fly
Bicep curls with dumbbells
Abdominal crunches
Floor push ups
Reverse curls
Reverse fly

Friday
Lower body stretch
Cardio combo
Warm-up on rower, step, x-trainer, treadmill or bicycle
Dumbbell bent over row
Lateral pulldown
Dumbbell shoulder press
Triceps bodyweight dip press
Tricep extension using both hands
Oblique crunches
Abdominal crunches
Cable front raises
Reverse fly
Seated row

WEEK 9

Monday

Full body stretch
Cardio combo
Warm-up on rower, step, x-trainer, treadmill or bicycle
Dumbbell bent over row
Lateral pulldown
Seated row
Dumbbell shoulder press
Triceps bodyweight dip press
Tricep extension using both hands
Oblique crunches
Abdominal crunches
Cable front raises
Reverse fly

Wednesday

Quick stretch
Cardio combo
Warm-up on rower, step, x-trainer, treadmill or bicycle
Hamstring curls with machine
Step ups
Front and rear dumbbell lunge
Standing calf raises
Abduction (lying)
Floor push ups
Dumbbell fly
Bicep curls with dumbbells
Abdominal crunches
Reverse fly
Reverse curls
Adduction (lying)

Friday
Lower body stretch
Cardio combo
Warm-up on rower, step, x-trainer, treadmill or bicycle
Dumbbell bent over row
Lateral pulldown
Dumbbell shoulder press
Triceps bodyweight dip press
Tricep extension using both hands
Oblique crunches
Abdominal crunches
Cable front raises
Reverse fly
Seated row

WEEK 10

Monday

Full body stretch
Cardio combo
Warm-up on rower, step, x-trainer, treadmill or bicycle
Lateral pulldown
Hyperextensions

Dumbbell front shoulder raise

Standing lateral shoulder raise
Bench dips
Seated row
Dumbbell Arnold press
French press
 
Wednesday
Quick stretch
Cardio combo
Warm-up on rower, step, x-trainer treadmill or bicycle
Leg press
Squats with dumbbells
Hamstring curls with machine
Adduction (lying)
Bench press
Floor push ups
Abdominal crunches
Oblique crunches
Standing calf raises
Dumbbell chest press
Bicep curls with theraband
Standing lateral shoulder raise
 
Friday
Lower body stretch
Cardio combo
Warm-up on rower, step, x-trainer, treadmill or bicycle
Lateral pulldown
Hyperextensions
Dumbbell front shoulder raise
Bench press
Tricep extension using both hands
Seated row
Dumbbell Arnold press
French press
Bench dips

WEEK 11

Monday

Full body stretch
Cardio combo 20-30 min
Interval training programme on any cardio-respiratory equipment
Squats with dumbbells
Bench press
Seated row
Hamstring curls with machine
Dumbbell shoulder press
Standing calf raises
Bar curl
Leg press
Tricep extension using both hands
Abdominal crunches

Wednesday
Quick stretch
Cardio combo 20-30 min
Interval training programme on any cardio-respiratory equipment
Squats with dumbbells
Bench press
Seated row
Hamstring curls with machine
Dumbbell shoulder press
Standing calf raises
Bar curl
Leg press
Tricep extension using both hands
Abdominal crunches
Abduction (lying)

Friday
Lower body stretch
Cardio combo 20-30 min
Interval training programme on any cardio-respiratory equipment
Squats with dumbbells
Bench press
Seated row
Hamstring curls with machine
Dumbbell shoulder press
Standing calf raises
Bar curl
Leg press
Abdominal crunches
 
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