12 week gym-based Exercise Programme for Toning and Definition

Member: Adhir Kamal

Age: 25
Duration of
Programme: 12 weeks
Level: advanced

If you have a medical condition or injury, please chat to your Biokineticist or Physician before starting this programme.
You told us that your goal is toning, so here you have it - your exercise plan for the next 12 weeks!

Week 1-2 overview

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Cardio Workout Full workout REST Cardio Workout Full workout REST REST
Midsection Midsection

Your Exercise Key:

Please ensure that you stretch well after your warm up and cool down. Hold each stretch for 30 seconds.
Cardio Workout! Choose 2 of the 4 cardio sessions below
% effort
Activity Time
(out of 100%)
Stepper 15 minutes 60-70%
Treadmill 30 minutes 60-70%
Cycle 30 minutes 60-70%
Rowing 15 minutes 60-70%
Swimming - -

Full workout!
% effort
Activity Time
(out of 100%)
Warm up Cycle 10 minutes 60%
Gym exercises As below
Cool Down Cycle 5 minutes 60%

Gym Workout!
Exercise Sets Reps
Lower Body
Knee extension
2 15
machine
Lying Leg Curl
2 15
machine
Step ups 1 1 min
Lunges floor 2 15
Seated Calf raises 1 25
Step ups 1 1 min
Upper Body
Bench Press
2 15
Dumbbell
Lat pulldown
2 15
machine
Step ups 1 1 min
Shoulder Press
2 15
Dumbbell
Upright Row
2 15
Barbell
Step ups 1 1 min
Seated Dips Floor 2 15
Hammer curls
2 15
Dumbbells
Step ups 1 1 min
Midsection
back extension
3 10
floor
Alternate arm and
3 10
leg raise floor
90 Degree
2 20
Crunches floor
Hanging knee
2 20
Raises
12 week gym-based Exercise Programme for Toning and Definition

Member: Adhir Kamal

Age: 25
Duration of
Programme: 12 weeks
Level: advanced

If you have a medical condition or injury, please chat to your Biokineticist or Physician before starting this programme.
You told us that your goal is toning, so here you have it - your exercise plan for the next 12 weeks!

Week 3 overview
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Cardio Workout Full workout REST Cardio Workout Full workout REST REST
Midsection Midsection

Your Exercise Key:

Please ensure that you stretch well after your warm up and cool down. Hold each stretch for 30 seconds.
Cardio Workout! Choose 2 of the 4 cardio sessions below
Work time interval Number of Rest between % effort
Activity
(min) intervals intervals (min) (out of 100%)
Stepper 3 minutes 3 2 min 70-80%
Treadmill 30 minutes - - 60-70%
Cycle 30 minutes 60-70%
Rowing 3 minutes 3 2 min 70-80%
Swimming - -

Full workout!
% effort
Activity Time
(out of 100%)
Warm up Cycle 10 minutes 60%
Gym exercises As below
Cool Down Cycle 5 minutes 60%

Gym Workout!
Exercise Sets Reps
Lower Body
Knee extension
2 15
machine
Lying Leg Curl
2 15
machine
Step ups 1 1 min
Lunges floor 2 15
Seated Calf raises 1 25
Step ups 1 1 min
Upper Body
Bench Press
2 15
Dumbbell
Lat pulldown
2 15
machine
Step ups 1 1 min
Shoulder Press
2 15
Dumbbell
Upright Row
2 15
Barbell
Step ups 1 1 min
Seated Dips Floor 2 15
Hammer curls
2 15
Dumbbells
Step ups 1 1 min
Midsection
back extension
3 10
floor
Alternate arm and
3 10
leg raise floor
90 Degree
2 20
Crunches floor
Hanging knee
2 20
Raises
12 week gym-based Exercise Programme for Toning and Definition

Member: Adhir Kamal

Age: 25
Duration of
Programme: 12 weeks
Level: advanced

If you have a medical condition or injury, please chat to your Biokineticist or Physician before starting this programme.
You told us that your goal is toning, so here you have it - your exercise plan for the next 12 weeks!

Week 4 overview
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Cardio Workout Full workout REST Cardio Workout Full workout REST REST
Midsection Midsection

Your Exercise Key:

Please ensure that you stretch well after your warm up and cool down. Hold each stretch for 30 seconds.
Cardio Workout! Choose 2 of the 4 cardio sessions below
% effort
Activity Time
(out of 100%)
Stepper 15 minutes 60-70%
Treadmill 30 minutes 60-70%
Cycle 30 minutes 60-70%
Rowing 15 minutes 60-70%
Swimming - -

Full workout!
% effort
Activity Time
(out of 100%)
Warm up Cycle 10 minutes 60%
Gym exercises As below
Cool Down Cycle 5 minutes 60%

Gym Workout!
Exercise Sets Reps
Lower Body
Knee extension
2 15
machine
Lying Leg Curl
2 15
machine
Step ups 1 1 min
Lunges floor 2 15
Seated Calf raises 2 15
Step ups 1 1 min
Upper Body
Bench Press
2 15
Dumbbell
Lat pulldown
2 15
machine
Step ups 1 1 min
Shoulder Press
2 15
Dumbbell
Upright Row
2 15
Barbell
Step ups 1 1 min
Seated Dips Floor 2 15
Hammer curls
2 15
Dumbbells
Step ups 1 1 min
Midsection
back extension
3 10
floor
Alternate arm and
3 10
leg raise floor
90 Degree
2 20
Crunches floor
Hanging knee
2 20
Raises
12 week gym-based Exercise Programme for Toning and Definition

Member: Adhir Kamal

Age: 25
Duration of
Programme: 12 weeks
Level: advanced

If you have a medical condition or injury, please chat to your Biokineticist or Physician before starting this programme.
You told us that your goal is toning, so here you have it - your exercise plan for the next 12 weeks!

Week 5-6 overview

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Cardio Workout Full workout REST Cardio Workout Full workout REST REST
Midsection Midsection

Your Exercise Key:

Please ensure that you stretch well after your warm up and cool down. Hold each stretch for 30 seconds.
Cardio Workout! Choose 2 of the 4 cardio sessions below
Work time interval Number of Rest between % effort
Activity
(min) intervals intervals (min) (out of 100%)
Stepper 3 minutes 3 2 min 70-80%
Treadmill 30 minutes - - 60-70%
Cycle 30 minutes 60-70%
Rowing 3 minutes 3 2 min 70-80%
Swimming - -

Full workout!
% effort
Activity Time
(out of 100%)
Warm up Cycle 10 minutes 60%
Gym exercises As below
Cool Down Cycle 5 minutes 60%

Gym Workout!
Exercise Sets Reps
Lower Body
Knee extension
2 15
machine
Lying Leg Curl
2 15
machine
Step ups 1 1 min
Lunges floor 2 15
Seated Calf raises 2 15
Step ups 1 1 min
Upper Body
Bench Press
2 15
Dumbbell
Lat pulldown
2 15
machine
Step ups 1 1 min
Shoulder Press
2 15
Dumbbell
Upright Row
2 15
Barbell
Step ups 1 1 min
Seated Dips Floor 2 15
Hammer curls
2 15
Dumbbells
Step ups 1 1 min
Midsection
back extension
3 10
floor
Alternate arm and
3 10
leg raise floor
90 Degree
2 20
Crunches floor
Hanging knee
2 20
Raises
12 week gym-based Exercise Programme for Toning and Definition

Member: Adhir Kamal

Age: 25
Duration of
Programme: 12 weeks
Level: advanced

If you have a medical condition or injury, please chat to your Biokineticist or Physician before starting this programme.
You told us that your goal is toning, so here you have it - your exercise plan for the next 12 weeks!

Week 7 overview
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Cardio Workout Full workout REST Cardio Workout Full workout Cardio Workout REST
Midsection Midsection Midsection

Your Exercise Key:

Please ensure that you stretch well after your warm up and cool down. Hold each stretch for 30 seconds.
Cardio Workout! Choose 2 of the 4 cardio sessions below
Work time interval Number of Rest between % effort
Activity
(min) intervals intervals (min) (out of 100%)
Stepper 3 minutes 3 2 min 70-80%
Treadmill 30 minutes - - 60-70%
Cycle 30 minutes 60-70%
Rowing 3 minutes 3 2 min 70-80%
Swimming - -

Full workout!
% effort
Activity Time
(out of 100%)
Warm up Cycle 10 minutes 60%
Gym exercises As below
Cool Down Cycle 5 minutes 60%

Gym Workout!
Exercise Sets Reps
Lower Body
Squats Barbell 2 20
Rear cable kicks 2 10
Step ups 1 1 min
Lunges Barbell 2 20
Standing Calf
2 10
raises
Step ups 1 1 min
Upper Body
Bench Press
2 20
Dumbbell
Lat pulldown
2 10
machine
Step ups 1 1 min
Incline Bench
2 20
Press Barbell
T-Bar Row 2 10
Step ups 1 1 min
Triceps extension
2 15
dumbbell
Hammer curls
2 15
Dumbbells
Step ups 1 1 min
Midsection
Back extension
3 10
floor
Alternate arm and
3 10
leg raise floor
90 Degree
2 25
Crunches floor
Hanging knee
2 25
Raises
12 week gym-based Exercise Programme for Toning and Definition

Member: Adhir Kamal

Age: 25
Duration of
Programme: 12 weeks
Level: advanced

If you have a medical condition or injury, please chat to your Biokineticist or Physician before starting this programme.
You told us that your goal is toning, so here you have it - your exercise plan for the next 12 weeks!

Week 8 overview
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Cardio Workout Full workout REST Cardio Workout Full workout REST REST
Midsection Midsection

Your Exercise Key:

Please ensure that you stretch well after your warm up and cool down. Hold each stretch for 30 seconds.
Cardio Workout! Choose 2 of the 4 cardio sessions below
Work time interval Number of Rest between % effort
Activity
(min) intervals intervals (min) (out of 100%)
Stepper 3 minutes 3 2 min 70-80%
Treadmill 30 minutes - - 60-70%
Cycle 30 minutes 60-70%
Rowing 3 minutes 3 2 min 70-80%
Swimming - -

Full workout!
% effort
Activity Time
(out of 100%)
Warm up Cycle 10 minutes 60%
Gym exercises As below
Cool Down Cycle 5 minutes 60%

Gym Workout!
Exercise Sets Reps
Lower Body
Knee extension
2 10
machine
Lying Leg Curl
2 10
machine
Step ups 1 1 min
Lunges floor 2 10
Seated Calf raises 2 10
Step ups 1 1 min
Upper Body
Bench Press
2 10
Dumbbell
Lat pulldown
2 10
machine
Step ups 1 1 min
Shoulder Press
2 10
Dumbbell
Upright Row
2 10
Barbell
Step ups 1 1 min
Seated Dips Floor 2 20
Hammer curls
2 20
Dumbbells
Step ups 1 1 min
Midsection
back extension
3 10
floor
Alternate arm and
3 10
leg raise floor
90 Degree
2 20
Crunches floor
Hanging knee
2 20
Raises
12 week gym-based Exercise Programme for Toning and Definition

Member: Adhir Kamal

Age: 25
Duration of
Programme: 12 weeks
Level: advanced

If you have a medical condition or injury, please chat to your Biokineticist or Physician before starting this programme.
You told us that your goal is toning, so here you have it - your exercise plan for the next 12 weeks!

Week 9-10 overview

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Cardio Workout Full workout REST Cardio Workout Full workout Cardio Workout REST
Midsection Midsection Midsection

Your Exercise Key:

Please ensure that you stretch well after your warm up and cool down. Hold each stretch for 30 seconds.
Cardio Workout! Choose 2 of the 4 cardio sessions below
Work time interval Number of Rest between % effort
Activity
(min) intervals intervals (min) (out of 100%)
Stepper 3 minutes 3 2 min 70-80%
Treadmill 30 minutes - - 60-70%
Cycle 30 minutes 60-70%
Rowing 3 minutes 3 2 min 70-80%
Swimming - -

Full workout!
% effort
Activity Time
(out of 100%)
Warm up Cycle 10 minutes 60%
Gym exercises As below
Cool Down Cycle 5 minutes 60%

Gym Workout!
Exercise Sets Reps
Lower Body
Squats Barbell 2 20
Rear cable kicks 2 10
Step ups 1 1 min
Lunges Barbell 2 20
Standing Calf
2 10
raises
Step ups 1 1 min
Upper Body
Bench Press
2 20
Dumbbell
Lat pulldown
2 10
machine
Step ups 1 1 min
Incline Bench
2 20
Press Barbell
T-Bar Row 2 10
Step ups 1 1 min
Triceps extension
2 15
dumbbell
Hammer curls
2 15
Dumbbells
Step ups 1 1 min
Midsection
Back extension
3 10
floor
Alternate arm and
3 10
leg raise floor
90 Degree
2 25
Crunches floor
Hanging knee
2 25
Raises
12 week gym-based Exercise Programme for Toning and Definition

Member: Adhir Kamal

Age: 25
Duration of
Programme: 12 weeks
Level: advanced

If you have a medical condition or injury, please chat to your Biokineticist or Physician before starting this programme.
You told us that your goal is toning, so here you have it - your exercise plan for the next 12 weeks!

Week 11 overview
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Cardio Workout Full workout REST Cardio Workout Full workout Cardio Workout REST
Midsection Midsection Midsection

Your Exercise Key:

Please ensure that you stretch well after your warm up and cool down. Hold each stretch for 30 seconds.
Cardio Workout! Choose 2 of the 4 cardio sessions below
Work time interval Number of Rest between % effort
Activity
(min) intervals intervals (min) (out of 100%)
Stepper 3 minutes 4 2 min 70-80%
Treadmill 30 minutes - - 60-70%
Cycle 30 minutes 60-70%
Rowing 3 minutes 4 2 min 70-80%
Swimming - -

Full workout!
% effort
Activity Time
(out of 100%)
Warm up Cycle 10 minutes 60%
Gym exercises As below
Cool Down Cycle 5 minutes 60%

Gym Workout!
Exercise Sets Reps
Lower Body
Squats Barbell 2 20
Rear cable kicks 2 10
Step ups 1 90 seconds
Lunges Barbell 2 20
Standing Calf
2 10
raises
Step ups 1 90 seconds
Upper Body
Bench Press
2 20
Dumbbell
Lat pulldown
2 10
machine
Step ups 1 90 seconds
Incline Bench
2 20
Press Barbell
T-Bar Row 2 10
Step ups 1 90 seconds
Triceps extension
2 15
dumbbell
Hammer curls
2 15
Dumbbells
Step ups 1 90 seconds
Midsection
Back extension
3 10
floor
Alternate arm and
3 10
leg raise floor
90 Degree
2 25
Crunches floor
Hanging knee
2 25
Raises
12 week gym-based Exercise Programme for Toning and Definition

Member: Adhir Kamal

Age: 25
Duration of
Programme: 12 weeks
Level: advanced

If you have a medical condition or injury, please chat to your Biokineticist or Physician before starting this programme.
You told us that your goal is toning, so here you have it - your exercise plan for the next 12 weeks!

Week 12 overview
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Cardio Workout Full workout REST Cardio Workout Full workout Cardio Workout REST
Midsection Midsection Midsection

Your Exercise Key:

Please ensure that you stretch well after your warm up and cool down. Hold each stretch for 30 seconds.
Cardio Workout! Choose 2 of the 4 cardio sessions below
Work time interval Number of Rest between % effort
Activity
(min) intervals intervals (min) (out of 100%)
Stepper 3 minutes 3 2 min 70-80%
Treadmill 30 minutes - - 60-70%
Cycle 30 minutes 60-70%
Rowing 3 minutes 3 2 min 70-80%
Swimming - -

Full workout!
% effort
Activity Time
(out of 100%)
Warm up Cycle 10 minutes 60%
Gym exercises As below
Cool Down Cycle 5 minutes 60%

Gym Workout!
Exercise Sets Reps
Lower Body
Squats Barbell 2 20
Rear cable kicks 2 10
Step ups 1 1 min
Lunges Barbell 2 20
Standing Calf
2 10
raises
Step ups 1 1 min
Upper Body
Bench Press
2 20
Dumbbell
Lat pulldown
2 10
machine
Step ups 1 1 min
Incline Bench
2 20
Press Barbell
T-Bar Row 2 10
Step ups 1 1 min
Triceps extension
2 15
dumbbell
Hammer curls
2 15
Dumbbells
Step ups 1 1 min
Midsection
Back extension
3 10
floor
Alternate arm and
3 10
leg raise floor
90 Degree
2 25
Crunches floor
Hanging knee
2 25
Raises