Fitness Programmes : Toning: Beginner: Bikini Body in 11 weeks : Health24

Toning
Beginner - Bikini Body in 11 weeks View all programmes

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.

Monday

Full body stretch

Cardio combo
Min: 20
Cycling, treadmill,
walking, cross-trainer,
rowing, elliptical trainer
50-70% of your
predicted maximum
heart rate
Steady pace

Leg press
Sets: 3
Reps: 12

Seated shoulder press
Sets: 3
Reps: 15

Lateral pulldown
Sets: 3
Reps: 10

Standing calf raises
Sets: 3
Reps: 15

Oblique crunches
Sets: 3
Reps: 12

Bodyweight squats
Sets: 3
Reps: 15

Dumbbell shoulder press
Sets: 3
Reps: 10

Bicep curls with dumbbells
Sets: 3
Reps: 12

Standing tricep pressdown
Sets: 3
Reps: 15

Hamstring curls with machine
Sets: 3
Reps: 15

Abdominal crunches
SETS: 3
REPS: 10

Wednesday

Lower body stretch

Cardio combo
Min: 20
Cycling, treadmill,
walking, cross-trainer,
rowing, elliptical trainer
50-70% of your
predicted maximum
heart rate
Steady Pace

Leg press
Sets: 3
Reps: 12

Lateral pulldown
Sets: 3
Reps: 10

Standing calf raises
Sets: 3
Reps: 15

Oblique crunches
Sets: 3
Reps: 12

Hamstring curls with machine
Sets: 3
Reps: 15

Bodyweight squats
Sets: 3
Reps: 15

Dumbbell shoulder press
Sets: 3
Reps: 10

Bicep curls with dumbbells
Sets: 3
Reps: 12

Standing tricep pressdown
Sets: 3
Reps: 15

Seated shoulder press
SETS: 3
REPS: 15

Abdominal crunches
SETS: 3
REPS: 10

Friday

Quick stretch

Cardio combo

Leg press
Sets: 3
Reps: 12

Lateral pulldown
Sets: 3
Reps: 10

Bodyweight squats
Sets: 3
Reps: 15

Seated shoulder press
Sets: 3
Reps: 15

Hamstring curls with machine
Sets: 3
Reps: 15

Dumbbell shoulder press
Sets: 3
Reps: 10

Bicep curls with dumbbells
Sets: 3
Reps: 12

Standing tricep pressdown
Sets: 3
Reps: 15

Abdominal crunches
Sets: 3
Reps: 10

Oblique crunches
Sets: 3
Reps: 12

Standing calf raises
SETS: 3
REPS: 15

Monday

Full body stretch

Cardio combo
Min: 30
Cycling, treadmill,
walking, cross-trainer,
rowing, elliptical trainer
60-80% of your
predicted maximum
heart rate
Steady pace, interval
training

Lateral pulldown
Sets: 3
Reps: 10

Squats with dumbbells
Sets: 3
Reps: 10

Leg press
Sets: 3
Reps: 12

Leg extensions with machine
Sets: 3
Reps: 15

Abdominal crunches
Sets: 3
Reps: 10

Oblique crunches
Sets: 3
Reps: 12

Bench press
Sets: 3
Reps: 12

Standing lateral shoulder raise
Sets: 3
Reps: 15

Hamstring curls with machine
Sets: 3
Reps: 15

Bar curl
Sets: 3
Reps: 10

Bench dips
Sets: 3
Reps: 12

Wednesday

Lower body stretch

Cardio combo
Min: 30
Cycling, treadmill,
walking, cross-trainer,
rowing, elliptical trainer
60-80% of your
predicted maximum
heart rate
Steady pace, interval
training

Leg extensions with machine
Sets: 3
Reps: 15

Squats with dumbbells
Sets: 3
Reps: 10

Lateral pulldown
Sets: 3
Reps: 10

Leg press
Sets: 3
Reps: 12

Abdominal crunches
Sets: 3
Reps: 10

Oblique crunches
Sets: 3
Reps: 12

Bench press
Sets: 3
Reps: 12

Hamstring curls with machine
Sets: 3
Reps: 15

Standing lateral shoulder raise
Sets: 3
Reps: 15

Bar curl
Sets: 3
Reps: 10

Bench dips
Sets: 3
Reps: 12

Friday

Quick stretch

Cardio combo
Min: 30
Cycling, treadmill,
walking, cross-trainer,
rowing, elliptical trainer
60-80% of your
predicted maximum
heart rate
Steady pace, interval
training

Squats with dumbbells
Sets: 3
Reps: 10

Lateral pulldown
Sets: 3
Reps: 10

Leg press
Sets: 3
Reps: 12

Bench press
Sets: 3
Reps: 12

Hamstring curls with machine
Sets: 3
Reps: 15

Standing lateral shoulder raise
Sets: 3
Reps: 15

Bar curl
Sets: 3
Reps: 10

Bench dips
Sets: 3
Reps: 12

Abdominal crunches
Sets: 3
Reps: 10

Oblique crunches
Sets: 3
Reps: 12

Leg extensions with machine
SETS: 3
REPS: 15

Monday

Full body stretch

Cardio combo
Min: 30-45
Cycling, treadmill,
walking, cross-trainer,
rowing, elleptical trainer
60-80% of yourpredicted maximum
heart rate
Steady pace, interval
training, cross training

Lateral pulldown
Sets: 3
Reps: 10

Dumbbell fly
Sets: 3
Reps: 10

Seated shoulder press
Sets: 3
Reps: 15

Bicep curls with dumbbells
Sets: 3
Reps: 15

Standing calf raises
Sets: 3
Reps: 15

Oblique crunches
Sets: 3
Reps: 12

Seated row
Sets: 3
Reps: 12

Olympic bar squats
Sets: 3
Reps: 15

Step ups
Sets: 3
Reps: 15

Tricep extension using both hands
Sets: 3
Reps: 10

Hamstring curls with machine
SETS: 3
REPS: 15

Abdominal crunches
SETS: 3
REPS: 10

Tuesday

Lower body stretch

Cardio combo
Min: 30-45
Cycling, treadmill,
walking, cross-trainer,
rowing, elleptical trainer
60-80% of your
predicted maximum
heart rate
Steady pace, interval
training, cross training

Lateral pulldown
Sets: 3
Reps: 10

Hamstring curls with machine
Sets: 3
Reps: 15

Dumbbell fly
Sets: 3
Reps: 10

Abdominal crunches
Sets: 3
Reps: 10

Seated shoulder press
Sets: 3
Reps: 15

Bicep curls with dumbbells
Sets: 3
Reps: 15

Standing calf raises
Sets: 3
Reps: 15

Oblique crunches
Sets: 3
Reps: 12

Seated row
Sets: 3
Reps: 12

Olympic bar squats
Sets: 3
Reps: 15

Step ups
Sets: 3
Reps: 15

Tricep extension using both hands
Sets: 3
Reps: 10

Wednesday

Quick stretch

Cardio combo
Min: 30-45
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
Sets: 3
Reps: 15

Bench press
Sets: 3
Reps: 12

Standing lateral shoulder raise
Sets: 3
Reps: 15

Bar curl
Sets: 3
Reps: 10

Bench dips
Sets: 3
Reps: 12

Dumbbell fly
Sets: 3
Reps: 10

Step ups with dumbbells
Sets: 3
Reps: 15

Abdominal crunches
Sets: 3
Reps: 10

Seated shoulder press
Sets: 3
Reps: 15

Bicep curls with dumbbells
Sets: 3
Reps: 15

Standing calf raises
Sets: 3
Reps: 15

Oblique crunches
Sets: 3
Reps: 12

Olympic bar squats
Sets: 3
Reps: 15

Tricep extension using both hands
Sets: 3
Reps: 10

Seated row
SETS: 3
REPS: 12

Lateral pulldown
SETS: 3
REPS: 10

Thursday

Full body stretch

Cardio combo
Min: 30-40
Cycling, treadmill,
walking, cross-trainer,
rowing, elliptical trainer
60-80% of your
predicted maximum
heart rate
Steady pace, interval
training, cross training

Lateral pulldown
Sets: 3
Reps: 10

Hamstring curls with machine
Sets: 3
Reps: 15

Dumbbell fly
Sets: 3
Reps: 10

Bicep curls with dumbbells
Sets: 3
Reps: 15

Standing calf raises
Sets: 3
Reps: 15

Oblique crunches
Sets: 3
Reps: 12

Seated row
Sets: 3
Reps: 12

Olympic bar squats
Sets: 3
Reps: 15

Step ups
Sets: 3
Reps: 15

Tricep extension using both hands
Sets: 3
Reps: 10

Abdominal crunches
SETS: 3
REPS: 10

Seated shoulder press
SETS: 3
REPS: 15

Friday

Lower body stretch

Cardio combo
Min: 30-45
Cycling, treadmill,
walking,cross-trainer,
rowing, elliptical trainer
60-80% of yourpredicted maximum
heart rate
Steady pace, interval
training, cross training

Hamstring curls with machine
Sets: 3
Reps: 15

Lateral pulldown
Sets: 3
Reps: 10

Dumbbell fly
Sets: 3
Reps: 10

Step ups with dumbbells
Sets: 3
Reps: 15

Abdominal crunches
Sets: 3
Reps: 10

Seated shoulder press
Sets: 3
Reps: 15

Bicep curls with dumbbells
Sets: 3
Reps: 15

Standing calf raises
Sets: 3
Reps: 15

Oblique crunches
Sets: 3
Reps: 12

Seated row
Sets: 3
Reps: 12

Olympic bar squats
Sets: 3
Reps: 15

Tricep extension using both hands
Sets: 3
Reps: 10

Monday

Full body stretch

Cardio combo
Min: 20
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
Sets: 3
Reps: 10

Squats with dumbbells
Sets: 3
Reps: 10

Standing calf raises
Sets: 3
Reps: 15

Bench press
Sets: 3
Reps: 12

Dumbbell fly
Sets: 3
Reps: 10

Seated shoulder press
Sets: 3
Reps: 15

Standing lateral shoulder raise
Sets: 3
Reps: 15

Leg press
Sets: 3
Reps: 12

Bicep curls with dumbbells
Sets: 3
Reps: 15

Abdominal crunches
Sets: 3
Reps: 10

Oblique crunches
Sets: 3
Reps: 12

Step ups
Sets: 3
Reps: 15

Hamstring curls with machine
Sets: 3
Reps: 15

Seated row
Sets: 3
Reps: 12

Tricep extension using both hands
Sets: 3
Reps: 10

Wednesday

Quick stretch

Cardio combo
Min: 20
Upright cycle,
recumbent cycle,
treadmill, stepper
cross-trainer
70%+ of your
predicted maximum
heart rate
Interval training
random/hill, cross
training (e.g. cycle in 7 min,
rowing 7 min, treadmill
7 min

Lateral pulldown
Sets: 3
Reps: 10

Step ups with dumbbells
Sets: 3
Reps: 15

Squats with dumbbells
Sets: 3
Reps: 10

Seated row
Sets: 3
Reps: 12

Standing calf raises
Sets: 3
Reps: 15

Hamstring curls with machine
Sets: 3
Reps: 15

Bench press
Sets: 3
Reps: 12

Dumbbell fly
Sets: 3
Reps: 10

Seated shoulder press
Sets: 3
Reps: 15

Standing lateral shoulder raise
Sets: 3
Reps: 15

Leg press
Sets: 3
Reps: 12

Tricep extension using both hands
Sets: 3
Reps: 10

Bicep curls with dumbbells
Sets: 3
Reps: 15

Abdominal crunches
Sets: 3
Reps: 10

Oblique crunches
Sets: 3
Reps: 12

Friday

Lower body stretch

Cardio combo
Min: 20
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
Sets: 3
Reps: 10

Step ups
Sets: 3
Reps: 15

Squats with dumbbells
Sets: 3
Reps: 10

Seated row
Sets: 3
Reps: 12

Standing calf raises
Sets: 3
Reps: 15

Hamstring curls with machine
Sets: 3
Reps: 15

Bench press
Sets: 3
Reps: 12

Dumbbell fly
Sets: 3
Reps: 10

Seated shoulder press
Sets: 3
Reps: 15

Standing lateral shoulder raise
Sets: 3
Reps: 15

Tricep extension using both hands
Sets: 3
Reps: 10

Bicep curls with dumbbells
Sets: 3
Reps: 15