This intense routine, aimed at women, is a mix of stretching, cardio and resistance training designed to help you tone up and tighten up.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
  • Training Level
  • Program Duration9 weeks
  • Days Per Week
  • Time Per Workout45-60 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

This routine is such that you must be prepared for hard training and you should ensure that your health is of such that you may embark on this type of routine. If you are not sure then seek medical advice before starting. If just starting out then you must cut the routine down until your level of fitness and level of resistance training is of such a level that you can complete all of this routine. If you are a beginner you should only complete 2 sets of the resistance training given below and only complete the first six minutes of the cardio routine and increasing week by week. Making sure that you complete the warm up, stretch, and cool down given below.

It is very important that you warm up before training, and after the warm up you should complete some muscle stretching, and cool down after your training routine.

Warm Up.

The first part of any training routine is the warm-up, it should increase the heart rate, blood pressure, oxygen consumption, dilate the blood vessels, increase elasticity of the active muscles, and increase the heat produced by the muscle groups to be used during exercise.

A proper warm-up consists of two phases:
  1. A graduated aerobic warm-up activity - This is a warm-up to get the blood flowing to the muscles. This also heats up the working muscles making them less prone to injury. Any aerobic activity done at the very low intensity can serve to warm-up the muscles, tendons, and ligaments.
  2. Stretching and flexibility – This is to be performed on the muscle groups you will be exercising during the cardiovascular activity. (An example would be a quadriceps stretch before bicycling).

The warm-up phase should last anywhere from 5 – 10 mins.

Cool Down

The purpose of a cool down is to slowly decrease the cardiovascular work and overall metabolism that were elevated during the cardiovascular activity. A cool down consists of slowing down the intensity level of the cardiovascular activity you are performing slowly. Stopping exercise suddenly can be dangerous. A cool down keeps the body circulating blood and keeps blood from pooling in the veins. A proper cool down should last about 5 – 10 min for each thirty minutes of exercise if the cardiovascular activity is performed for longer periods or is of higher intensity the cool down phase should last longer.

Stretching Before Training

Stretching before your training routine has positive effects on your posture and mobility, and can also reduce the risk of injury. Here is a list of basic stretching exercises.

Upper back stretch.

From a standing position, grasp a stationary object (such as a pole or exercise machine) with both hands. Bend the knees and sit back so that your arms are fully extended and supporting your weight. Shift your weight to the right to isolate the right portion of your latissimus muscle (side of back). Hold this position for 20 – 30 seconds, and then shift your weight to the left. Complete 1 – 3 repetitions.

Triceps stretch. (back of arm)

From a standing position, raise your right arm over your head. Bend your elbow so that your right hand is behind your head. With your left hand grasp your right wrist or elbow and pull it back as far as comfortably possible, pointing your right elbow toward the ceiling. Hold this position for 20 -30 seconds then repeat the process with your left arm. Complete 1 – 3 repetitions with each arm.

Chest stretch.

From a standing position, grasp a stationary object (such as a piece of exercise equipment or a pole) with your right hand. Your arm should be straight and roughly parallel to the ground. Slowly turn away from the object, allowing your arm to go as far behind the body as comfortably possible. Hold this position for 20 – 30 seconds, and then repeat the process with your left arm. Complete 1 – 3 repetitions on each side.

Shoulder stretch.

From a standing position, Grasp your right wrist or elbow with your left hand. Without turning your body, slowly pull your right arm across your torso as far as comfortably possible. Hold this position for 20 – 30 seconds, and then repeat the process with your left arm. Complete 1 – 3 repetitions with each arm.

Bicep stretch (front or arm).

From a standing position, extend your right arm forward with your palm facing up. Place your left palm underneath your right elbow. Slowly straighten your right arm as much as comfortably possible, pressing your elbow down into your left hand. Hold this position for 20 – 30 seconds, and then repeat the process with your left arm. Complete 1 – 3 repetitions with each arm.

Glute/Hamstring stretch (backside and back of leg).

Sit on the floor with your legs straight and slowly bend forward. Allow your hands to travel down along the line of your body as far as comfortably possible. When you feel an intense stretch in your hamstrings, (back of the leg) grab onto your legs and hold this position for 20 – 30 seconds. Complete 1 – 3 repetitions with each leg.

Quadriceps stretch (front of thigh).

From a standing position, grasp a stationary object (such as a pole or exercise machine) with your right hand. Bend your left knee and bring your left foot toward your backside. Grasp your left ankle or foot with your left hand and slowly lift your foot as high as comfortably possible. Hold this position for 20 – 30 seconds and then repeat on the other leg. Complete 1 – 3 repetitions on each leg.

Calf stretch (rear of lower leg).

From a standing position, grasp a stationary object (such as a piece of exercise equipment or pole) with both hands. Bend your right knee and bring your left leg behind your body as far as possible whilst keeping your feet flat on the floor. Slowly lean forward without lifting your left heel. Hold this position for 20 – 30 seconds then repeat the process for the left leg.

Abdominal stretch (stomach muscles).

From a standing position, place your hands on your sides and slowly lean back as far as comfortably possible. For added effect and to enhance the stretch on the oblique muscles, (muscles on upper side of waist) lean to your left and then to your right while performing this stretch. Complete 1 – 3 repetitions.

Resistance Training

In the routine given below you will complete two to four sets of each exercise. You will finish all sets for each given exercise before moving onto the next exercise.

You must complete 8 – 10 reps (repetitions) for each exercise; this is the ideal amount of reps for muscle hypertrophy (tone). The reasons why we must complete this number of repetitions are:

  • Maximum growth can only be achieved by activating the full spectrum of muscle fibres, and a moderate rep scheme will accomplish this better than a low rep range or even a very high rep range. Both of the fast twitch and slow twitch muscle fibres are brought into play, and the time the muscle is under tension is long enough to work the muscles to their fullest potential.
  • Moderate reps have also been shown to maximise the release of various hormones, including testosterone and growth hormone. This is facilitated by the accrual of lactic acid. It has been shown that lactate promotes hormonal excitation, which then acts on the muscle cell to induce growth.
  • Moderate repetition has been shown to cause a distinct “pump” in the muscle in which your muscles fill up with blood. This not only provides a temporary fullness to your muscles, but also increases the hydration within muscle cells. Studies have demonstrated that a hydrated cell stimulates protein synthesis and inhibits protein breakdown (proteolysis). Therefore muscles will be provided with the raw materials to lay down new contractile proteins, which is the primary basis for muscle growth.

In relation to the overload principle, the weight you choose must be heavy enough that the last few reps must be a struggle, and you may not be able to complete all the reps, therefore if you are able to complete the full amount of reps quite easily then the weight is to light. If you are not able to complete at least eight reps then the weight is too heavy and must be dropped. It may take you a couple of sessions to get the weights right.

Rests between sets will be 60 – 90 seconds between sets, this has been proven to be sufficient so that you can be strong on the next sets whilst keep your anabolic levels high.

The workouts given below should not be done on consecutive days but ideally on a Mon, Wed and Friday. The days in between will be days that cardiovascular training will be done (details given below).

Workout 1. Shoulders, Biceps and Triceps.

Workout 1 - Shoulders, Biceps and Triceps
Shoulders, Biceps and Triceps
Exercise Sets Reps
Dumbbell Shoulder Press 4 8 – 10 reps
Cable Upright Row 3 8 – 10 reps
Dumbbell Rear Delt Raise 3 8 – 10 reps
One Arm Cable Curl 3 8 – 10 reps
Barbell Curl 2 8 – 10 reps
Dumbbell Concentration Curl 2 8 – 10 reps
Dumbbell Triceps Kickbacks 3 8 – 10 reps
One-Arm Dumbbell Triceps Ext 3 8 – 10 reps
One-Arm Reverse Pushdown 2 8 – 10 reps

Workout 2: Thighs, Hamstrings and Calves.

Workout 2 - Thighs, Hamstrings and Calves
Thighs, Hamstrings and Calves
Exercise Sets Reps
Barbell Squat 4 8 – 10 reps
Leg Extension 3 8 – 10 reps
Dumbbell Side Lunge 3 8 – 10 reps
Dumbbell Stiff-leg Deadlift 3 8 – 10 reps
Lying Leg Curl 3 8 – 10 reps
Cable Abductor Raise 3 8 – 10 reps
Standing Calf Raise 3 8 – 10 reps

Workout 3: Chest, Back and Abdominals.

Workout 3 - Chest, Back and Abdominals
Chest, Back and Abdominals
Exercise Sets Reps
Barbell Incline Press 4 8 – 10 reps
Dumbbell Flat Press 3 8 – 10 reps
Dumbbell Incline Fly 3 8 – 10 reps
Reverse Lat Pulldown 4 8 – 10 reps
One-Arm Dumbbell Row 3 8 – 10 reps
Dumbbell Pullover 3 8 – 10 reps
Cable Weighted Crunch 3 8 – 10 reps
Leg Raises 3 8 – 10 reps

Week 2. Will focus on the development of muscle tone and muscular endurance. We are altering the reps/rest intervals this week which will initiate a heightened fat-burning effect from the workout.

Sets: You will perform 3 sets of each exercise.

Reps: 15 – 20 per set

Rest: 30 seconds only between sets.

Week 3. This week we revert back to the same workout as given for week 1. But on the last set of each exercise we are going to do a “drop-set” this means that on the last set of each exercise once you have completed the given number of reps you will reduce the weight down about 30% and complete as many reps as you can to failure. Example would be if you were doing say Dumbbell Press for chest and you were using 10kg dumbbell once you had completed your last repetition on the last set you would put that weight down and immediately pick up 3kg dumbbells and continue with this weight until you could not complete any more repetitions. Then you would move onto the next exercise.

Reps: 8 – 10 reps, with drop set on last set.

Rest: 60 – 90 seconds.

You will complete this routine for a total of nine weeks before the exercises will need to be changed to different exercises to shock the body.

Cardiovascular Training

A single half hour session of cardio, can burn hundreds of extra calories during the performance of your session. And also after the session there are also more fat burning effects for up to several hours. The body’s cellular furnace expands in size and number and the aerobic enzymes increase in quantity which also accelerates the fat burning process. Over a period these factors allow your body to rely more on utilizing fat rather than glycogen (carbohydrates) for fuel helping you obtain and sustain long term weight management. Cardio training also improves muscular endurance. When you lift weights, your body converts glucose into the high-energy compound ATP to fuel exercise performance. During this conversion process, lactic acid is produced and rapidly accumulates in your muscles as you train. When lactic acid builds up past a certain point, you experience an intense burning sensation in the muscles. The burn becomes so strong that it impedes your ability to achieve a muscular contraction; at that point you simply cannot continue to train. However, by increasing aerobic capacity, your cardiovascular system becomes more efficient at delivering oxygen to the working muscles. This helps to increase your lactic acid threshold, and thereby delays the onset of lactic acid build up. The net result is a greater capacity to train at a high level of intensity. Cardio training will also enhance muscular recuperation. Aerobic exercise helps to expand your network of capillaries-the tiny blood vessels that allow nutrients such as protein and carbohydrates to be absorbed into body tissues. The more capillaries that you have, the more efficient the body becomes in using these nutrients for muscular repair. Capillaries also help to clear waste products, particularly carbon dioxide, from the food burning process, further enhancing the nutrient delivery system. This accelerates the rate at which the muscles are able to get the nutrients needed for recuperation, helping to improve your workouts and to speed recovery.

 There are two basic factors that influence the fat-burning effects of cardio: duration and intensity (how long and how hard you train). For any given level of calories burned, these factors have an inverse relationship: if you train harder, then you don’t have to train as long; if you train longer, then you don’t have to train as hard. However, it has been shown that a specific type of cardio known as interval training provides significant benefits over steady state exercise. For one, interval training is extremely time efficient, allowing you to complete a training workout in half the time of a normal cardio workout, and is more effective at burning fat.

Your cardio workout will therefore be of an interval training routine, during the high-intensity interval you will train for one minute at a level that exceeds your lactate threshold. This will be followed by a lower-intensity interval of between 1 and 4 minutes, where your body has a chance to clear lactic acid from the blood and replenish oxygen stores. This cycle will be repeated multiple times over the course of your cardio workout, and allow you to burn in excess of 300 calories in just 30 mins.

You will monitor the intensity of intervals using a rate of perceived exertion (RPE). This is a measure of how hard you feel when you are training, taking into account the physical sensations you experience during your workout, including increases in hear rate, breathing rate, and sweating. The RPE is rated using an incremental scale ranging from one to ten, with one representing a lack of exertion and ten being the maximum possible exertion. For example, a three would indicate a level of exertion that is fairly easy, and a level eight would be a level that was very demanding. You may have trouble getting through an entire workout at the suggested RPE levels; if this is the case then don’t worry simply decrease your levels to a level more consistent with your level of ability. As time goes on then your level of fitness will increase enabling you to complete the workout at a higher level.

With cardio training it is best to add variety to your training this is called cross training and can be accomplished by performing as few as two different activities (although the more, the better) and alternating them each workout. That way different workout will use different muscle groups and will reduce the risk of the musculoskeletal system from overuse. You therefore should consider using the treadmill, stair climber, and stationary bike. But any activity can be chosen for interval training, such as outdoor running, skipping, rowing, and elliptical training.

Interval Training

Week 1, Static Cycle.

Week 1 - Static Cycle
Static Cycle
Minutes RPE Notes
3 3 Warm up at low intensity
4 5 Increase resistance and/or pedal power
1 7 Increase resistance and/or pedal power
3 5 Decrease resistance and/or pedal power
1 8 Increase resistance and/or pedal power
2 5 Decrease resistance and/or pedal power
1 9 Increase resistance and/or pedal power
2 5 Decrease resistance and/or pedal power
1 9 Increase resistance and/or pedal power
3 5 Decrease resistance and/or pedal power
1 8 Increase resistance and/or pedal power
4 5 Decrease resistance and/or pedal power
1 7 Increase resistance and/or pedal power
3 3 Cool down at low intensity

Week 2, Cardio.

This week we increase the intensity by altering the duration. Static cycle.

Week 2 - Cardio
Minutes RPE Notes
3 3 Warm up at low intensity
1 7 Increase resistance and/or pedal power
3 5 Decrease resistance an/or pedal power
1 8 Increase resistance and/or pedal power
2 5 Decrease resistance an/or pedal power
1 9 Increase resistance and/or pedal power
1 5 Decrease resistance an/or pedal power
1 9 Increase resistance and/or pedal power
1 5 Decrease resistance an/or pedal power
1 9 Increase resistance and/or pedal power
2 5 Decrease resistance an/or pedal power
1 8 Increase resistance and/or pedal power
2 5 Decrease resistance an/or pedal power
1 7 Increase resistance and/or pedal power
3 5 Decrease resistance an/or pedal power
3 3 Cool down at low intensity

Week 3, Cardio.

This week and the following weeks, we increase the Intensity. Static cycle.

Week 3 - Cardio
Minutes RPE Notes
3 3 Warm up at low intensity
2 5 Increase resistance and/or pedal power
1 7 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 8 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 9 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 9 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 9 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 9 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 9 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 9 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 9 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 8 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 7 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
3 3 Cool down at low intensity

Due to the nature of this super toning routine, your nutrition must be optimum and fluid intake must be of at least 2 liters per day.

This routine was designed by Doug Lawrenson, owner of Doug is an expert in both nutrition and training. If you would like to talk to Doug about this routine, or achieving your muscle and fitness goals you can leave a comment below.

Posted on: Wed, 10/11/2017 - 20:18

Where are the pictures??? That would be more helpful.

Thomas Khorbatchov
Posted on: Wed, 06/01/2016 - 10:32

I think this workout is good and will help me to build leam muscles . thanks for sharing this routine

Isaac McDaniel
Posted on: Sun, 05/08/2016 - 11:21

When you say this routine will be done for 9 weeks do you mean the week 3 routine with the drop set is continued TIL the 9th week?

Juliana Parr
Posted on: Wed, 10/21/2015 - 21:27

I am a senior in high school and i am 5'5 and 135 pounds and i wanted to tone and lose a litte weight and i am a very picky eater and i am trying to change that, what would you suggest i start eating to help with this workout and losing weight.

Posted on: Wed, 04/09/2014 - 05:36

hey there!

i'm on my second week of this routine. first question, should i use the same amount of weights for the second week that i used for the first week?

secondly, i've been using this routine for my tuesday, wednesday, and thursday regimen and doing specific glute workouts on monday, friday. resting saturday, sunday. is this bad?

Posted on: Sun, 03/02/2014 - 21:35

Hi Steve,

I am 25 years old, 5'2, 140 lbs. Looking to cut fat, and especially in my mid-section and then build some lean muscle. I've been doing weight training and lifting, and seeing some results but very slowly. Is there anything I should be doing to target my mid-section? I have never been able to shrink this part of my body. Any tips?

Thank you!

Posted on: Sat, 02/08/2014 - 11:15

Im a 20 year old female. I weigh 100 lbs and im 5'2. I workout on a regular basis but for some reason i cannot gain any muscle even though i lift weights. Im trying to find a workout routine that will allow me to gain muscle. Should I eat more carbs before a workout?

Posted on: Wed, 10/30/2013 - 21:59

When you say this routine will be done for 9weeks do u mean the week 3 routine w the drop set is continued TIL the 9th week?

Posted on: Mon, 10/07/2013 - 20:36

For vegetarians- I recommend beans and quinoa. Look on pintrest for recipes. Google high protein vegetarian.

Justin Todd
Posted on: Thu, 08/29/2013 - 09:10

I am a senior in high school about 6' and 130 and looking to put on maximum muscle growth before, basketball season in about 8 weeks so if you have any advice please due tell. Until then I will use this program accordingly. Thanks

Posted on: Fri, 07/12/2013 - 08:13

Hi there.

I've been doing this workout routine for about 3 weeks now.
After week 3, do I go back to what I did in week 1 and repeat the whole thing for 3 coming weeks like I did for the first three weeks? or do I just stick to the routine for week 3 ?


Posted on: Sun, 03/17/2019 - 14:07

After week 3, do I go back to week 1?

Karen Hooper
Posted on: Fri, 06/21/2013 - 07:53

Good morning, I'm 51 yrs old, small frame female,
5 3- 113 lbs I'm trying to build mussel lose body fat which is in my stomach, my body fat is around 24 to 23% I would like to see it at 19 or 17%.
I've been at this a year and a half. I'm having a hard time trying to know what to work on when at the gym, and my diet, needs a lot of work.
Thank you!

Posted on: Wed, 05/22/2013 - 20:28

Hello Steve I am about to begin this workout and I would like to know, if following the workout and a healthy diet, how long will it be until I begin to see results? I am a girl, 5'5 and I weight 112. I'm trying to increase muscle and tone. Also, do you have any specific diet suggestions or any article you can refers me to? Thank you so much!

Posted on: Sun, 05/19/2013 - 14:31

hi doug,
thanks for the vids theyre helpful. im 5'4'' and 210 lbs female trying to get healthy and tone have any special workout suggestions?

Posted on: Fri, 03/22/2013 - 06:45

I've been following this workout plan for 8 weeks now and am seeing some great results! THANKS! However, I still have fat to loose. I plan on following a more strict diet to decrease my calories by 500 from my BMR. I'm also going to try to get 40protien/40carb/20fat daily. Any suggestions for what workout routine to do next?

Posted on: Wed, 03/06/2013 - 10:14


I regularly visit the gym for 60 - 90 minutes at a time and I have a 4 day routine making sure I work all muscle groups with 3 sets of 10 reps on each, and do plenty of cardio. I'll also do Pilates/yoga at home. I make sure I eat plenty of fibre, the right carbs, drink lots of water and my meals are always with fruit and/or vegetables. I don't max 2000 calories a day and I try to keep track of my protein intake.

I don't check the scales often but I recently weighed myself and I'm 10 stone and 3 pounds. I'm a 19 year old female at roughly 5ft 6in.

Although muscle seems to be taking shape and I'm aware muscle weighs more than fat, I seemed to have reached a plateau. I've tried mixing my cardio but I'm not sure if I'm pushing myself enough or if I'm eating too much or not enough of a particular food group. If I'm not pushing myself enough is there any exercises you would recommend? - Especially to strengthen the core. And if it's supplements that I need, could you recommend any in particular?



Posted on: Sun, 03/03/2013 - 23:53

Hey Steve I came across your workout today and I am so excited to begin, my question is how long until I start to see results. I am really going to try and be faithful. I am 5'2 113lbs with no muscle, and no definition in any part of my body. Exercise and a healthy diet are a good way to go, but I often get discouraged when I can't see the results. So if I stick to this toning plan, how long til I begin to see results. Please don't tell me six months or a year...Im trying to have a beach

M&S Team Badge
Posted on: Thu, 03/07/2013 - 18:22

With proper nutrition and rest, you'll start noticing results fairly soon. It's hard to give you a more specific answer to this question, but I'd ballpark it at around 6 weeks. Really, the best way to track results is with a notebook and a pen. Keep track of the weight you use for each exercise (try and add either weight or reps each session), your rest times between sets, and your overall impression of how the workout went. This will go a long way in encouraging you, as well as point out potential problems like lack of nutrition or rest.

Posted on: Fri, 02/22/2013 - 01:05


Just wanted to say thank you so much for posting this workout! I'm now on my fourth week and well on the way to having the body i've always wanted. To anyone thinking of taking up this it, you will not be disappointed! It's hard work but remain motivated and you will see results quickly. Strongly agree with the advice on here to keep your nutrition optimum. For reference, I'm a 24 year old female, 5ft 2, 126 lb :)

Posted on: Mon, 02/18/2013 - 12:03

hi steve,
I am currently trying to lose weight. I can do HIIT training if I drag myself lol. Problem is i keep getting shin splints. What can I do?

Posted on: Tue, 01/08/2013 - 15:39

I'm a new mom and so far I've lost 20 of the 45lbs that I gained during the pregnancy. I am currently 140lbs and don't want to lose anymore weight but really want to tone and get rid of this stomach pooch. In the workout, abdominals are not addressed until week 3. I'm not looking for a 6 pack but I would like to get my stomach back flat as possible.Is this possible on this particular routine or should I incorporate and abdominal exercise for every week? Also what should my caloric intake be approximately (as I said I'm not really looking to lose weight but I would like to tighten the frame that I have now)?

M&S Team Badge
Posted on: Wed, 01/09/2013 - 12:19

First, here is a helpful calculator that will provide you with an estimate for your calorie intake:
Losing the excess fat will be determined by your diet - no amount of crunches, etc. will do the trick. However, you can certainly incorporate more ab exercises if you'd like to.

Posted on: Sat, 12/29/2012 - 12:26

Hi Steve

I am 43, 5'4" and 155 lbs femal. I want to lose 10 - 15 lbs and get toned; will this workout work for what I want?

Posted on: Sat, 12/15/2012 - 14:16

Hi so I am 18 year old 5'7" and weigh 180. I would like to lose about 50 pounds, and I was wondering if this would be a good routine to do that. I am trying to get my diet in check but having trouble, any suggestions.

Posted on: Tue, 11/06/2012 - 06:14

Hey there :-)

I've been training for quite a while, , but slacked for 3 months, but getting back into it for about a month.
Im not in to a bad shape, i have got muscle definition, and build quickly if not carefull.
I do not want to build muscle, i need to tone more, and just want to loose a few kg's.
First question then: some say - less weight - more reps = toning.
more weight - less reps = building. What is the truth? not so heavy weights just feels useless to me.
And this program above...will that help me loosing a bit, and muscle TONING?
Please help

M&S Team Badge
Posted on: Thu, 12/06/2012 - 14:33

Getting "toned" will be largely about your diet. No reason to switch to light weights - this will only help with stamina / conditioning. You should still push hard in the gym to maintain as much muscle as possible while losing weight. This will help you with your goals. 

Ann Williams
Posted on: Mon, 09/24/2012 - 10:10

Hey everyone My name is Ann I'm new to this. I want to tome up and loose weight. Can anyone tell me the best way to start out in my work out? I am on a 1,500 calorie intake. It seems like I'm gaining then loosing and it looks like I am not getting any where. I have been doing this for about a month. I am getting no where.

Posted on: Mon, 09/17/2012 - 15:20

hello Steve,
I have been trying to lose weight for months without any success. Iam 30 years old my weight is 120.7 lib and 4'9".I would appreciate your assistance. what routine should I try. Maybe Cardio to lose weight first ,then lifthing of weight to tone my muscles. Please do not forget to reply . thank you so much in advance .

Anna Maria
Posted on: Fri, 08/31/2012 - 17:05

Hello, my name is Anna Maria and I am 60 years old, 4'10" and overweight by approx. 70 pounds. I joined a gym two months ago and am work out every morning for an hour. Do you have any suggestions? I am doing the 10 min elliptical, 10 min bike and 10 min treadmill. I play raquetball for approx. 15 min after working out. Any suggestions?

Posted on: Mon, 08/27/2012 - 09:47

Hi Doug,
I am 49 years old and don't exercise. I have blossomed to an all time weight of 220 the routine you outlined good for someone like myself who is literally just starting out?

Posted on: Thu, 06/21/2012 - 13:31

Hi! I'm a mom of 3 boys 7,6 and 5. I need to shed pounds and fat. Not sure if this is a good workout to start off with?

Michael Eubanks
Posted on: Sat, 05/19/2012 - 17:28

I have one complaint about this routine. It states that stretching before training has a "positive" effect. That is proven by the ACSM and a few other medical sources to be anything but positive. What this program is going to do is cause someone to tear a hamstring or a serious ACL injury.

Posted on: Sat, 05/19/2012 - 05:58


I'm 21 years old and I have been training about 5 times a week for the last couple of years now. But for quite some time now I have felt it like I'm stuck. I havent been making any progress like becoming stronger or losing that last fat around my stomach area. I Just found this workout-program and I think I want to try it. I just had a question about the Resistance Training part. After you have completed" week 3" - do you start over with the"week one" workout and do it all over again or do you just continue like week 3 the following 4-9 weeks?
I'm kinda sure that's what you wrote but i just wanted to make sure i got it right. :) Thanks again for a great workout!

Bobbie Waialae
Posted on: Tue, 05/08/2012 - 15:04

I am 41 yo ,5'5 and 135 lbs. I am a runner, stick to healthy diet majority of the time with some cheats. I also jus recently took up womens soccer w/ practice and a game x1 a week, so I get my cardio through that, however, hardly spend any time in weight lifting which I would like to and as my main goal to get toned and lose maybe 5-10 lbs. What do u recommend ?

Posted on: Sat, 05/05/2012 - 00:06

Hi Doug,

I am 17, 5'10, and weigh about 142lb. I am looking to loose around 10lb, or if not loose it, at least loose 5 and convert the other 5 to muscle and tone up. I am already pretty fit, just a bit of chub around the stomach. What kind of a diet would you suggest (in terms of calorie intake and protein/carb intake) and which of the workouts you suggest I focus on. Thanks!

Posted on: Mon, 04/30/2012 - 12:33

I am a 22 year old female, around 112 pounds, 5'3. I have recently started going to the gym and just finished my last personal training session. I am in okay shape currently but I am looking to tone up my body and gain a bit of muscle with out getting any bigger. I was just wondering if this workout would be appropriate for what I am trying to accomplish?

Posted on: Mon, 04/23/2012 - 11:18

I really like this workout. And I'd like your advice. I'm sure everyone runs into this. I have to make time to workout and for the most part I do, but lately I've been running into scheduling difficulties. The shower at my gym is being repaired so I can't workout in the morning and I often have after work functions that I am expected to be at. Regardless of the excuse, when I miss a workout mid week, it always throws me. Sometimes there are consecutive days that I cannot get to the gym. What is the best way to pick back up and go? Should I redo a previous workout and go from there, or pick up right where I left off?

Posted on: Sun, 04/15/2012 - 17:53

Hi Steve. I would like to know if cardio is really important in muscle building. I am 32 yrs old female and I weight 97 lbs. I eat 5 meals a day very healty about 1600-1800 calories take my protein twice a day and I workout 5 days a week at the gym with 2o minutes on threadmill every day . I have been on this routine for 4 months now but havent seen much on a differnce . I look more skinny then before . Should I stop cardio.

Angeline Mair
Posted on: Thu, 04/05/2012 - 15:11

I really only like the first part.
Is it cool if I use this only?

Posted on: Wed, 03/07/2012 - 00:17

Hi Doug,

I'm 5.4 foot tall and currently at 138lbs.

I just joined gym recently and I wanna tone up my body a bit, and I've been doing this program for about a week.

My body's aching but i feel really great.

Question is, I wanna build a bit of muscle and get lean-muscle look without looking BIG (if you know what i mean) is this program for me?

Just wanna get things clear before i get any further.


Posted on: Mon, 03/05/2012 - 00:18

Hello! I am an 19 year old girl, about 5,1 and weigh 110-112 pounds, I know im not fat but i would like to lose my flabby tummy and muffin top i feel very insecure about them and turn it into a nice and tone, Is this the right work out for me?! thank you so much!

Posted on: Wed, 02/22/2012 - 19:27

Hi Doug, I jus looked at all the diff routines and im really interested in starting this one. Im 17years old, I weigh 98kg and 5ft 11. Im quite fit because ive been goin to gym for a while now and im in a rugby team (uk version of football). I want to cut my weight down to about 85kg, would you recomend this routine for me? If not then what should i do and how should eat etc

Looking forward to your reply

Posted on: Wed, 02/01/2012 - 19:42

I was just wondering if instead of interval training on a bike if interval training on a treadmill for 30 min would be the same for the workout above. Also I noticed that you put the cardio days on opposite days of the weight training. Do you recommend no cardio on the days you do weights?

Posted on: Fri, 01/27/2012 - 11:24

Hi Steve,

I am moving on to week four of this workout and am a bit confused. It says that this workout can be done for 9 weeks until you have to move on to a new workout. For the fourth week... do I just start over with the same routines that I did during week 1 and then for week 5 do weeks 2's workout and so on?

Also when the 9 weeks are completed what type of workout do you reccommend that will be efficient in shocking the body and continuing the same type of fat burning exercises this workout is targeted towards.

Thanks in advance!

Posted on: Thu, 01/19/2012 - 13:18

What if I don't want to lose anymore weight, and just tone? Anything different I should be doing or taking? I'm 29, just had my 2nd baby 6 mo's ago & I seem to lose a lot of weight after having my babies. Pre-babies I was a "healthy" 128lbs (I used to workout a lot more), after each baby I automatically drop down to about 120-125 (& I hate it!). I have less time right now w/2 babies, but I'm trying to get back on track & look healthier, build muscle & tone... thanks!!!

Posted on: Wed, 01/11/2012 - 15:01

Hi Steve,

Can I do those workouts out of order?
Meaning for instance workouts listed in shoulders, biceps and triceps, can I go ahead and do all the dumbbell workouts first then move to cable?

Taylor Hulsebusch
Posted on: Mon, 12/26/2011 - 22:29

Hey, I am a 16 year old softball player and im in the middle of conditioning. I also am starting to figure tone and was wondering what kind of diet should i be on? I want to lose 10-15 pounds in about 8 months and i work out daily.

M&S Team Badge
Posted on: Tue, 12/27/2011 - 10:06

Hi Taylor,

What is your current height and weight?

Posted on: Sun, 12/18/2011 - 20:53

Hi, Steve. I'm 20, 5'8 and weigh 116. I'm very thin and wanting to gain some weight while toning my body. I've tried everything. I have a heart condition, but my doctor said it's okay to continue doing exercise activities. And it doesn't help that my metabolism is very fast. Can you help me out with a training set up. I'm wanting to at least gain 125.

Thank you.