Full Body
Lean & Toned
8
weeks
4
days a week
Beginner
level
Two full-body strength days, one HIIT day and one core-and-cardio day each week. Builds muscle and burns calories without living in the gym. Weeks 5–8 add a set to everything.
Phase 1 · FoundationPhase 2 · Turn it up
What week 1 looks like
Strength A
45 min- Goblet Squat3 × 12
- Dumbbell Bench Press3 × 12
- Seated Cable Row3 × 12
- Romanian Deadlift3 × 10–12
- Dumbbell Shoulder Press2 × 12
- Plank3 × 30 sec
HIIT
20 min- Jump Squat4 × 40 sec
- Mountain Climbers4 × 40 sec
- Kettlebell Swing4 × 40 sec
- High Knees4 × 40 sec
- Push-Up4 × 40 sec
- Plank4 × 40 sec
Strength B
45 min- Hip Thrust3 × 12
- Walking Lunge3 × 10 each
- One-Arm Dumbbell Row3 × 12 each
- Incline Dumbbell Press3 × 12
- Cable Face Pull3 × 15
- Dead Bug3 × 8 each side
Core & Cardio
35 min- Rowing Machine1 × 15 min
- Cable Crunch3 × 15
- Russian Twist3 × 20
- Side Plank3 × 30 sec each
- Flutter Kicks3 × 30 sec
Weeks 2–8 progress on their own. Nothing to plan yourself.