Lina - program

Workout schedule

You will work out 5 days a week. You will rest 2 days. But the other 5 days you will train. No excuses
an hour workout is only 2% of your total day.

Rest Time

In order to get toned you will have to rest between sets and exercises. The rest duration will be 30
seconds - 1 minute between every working set. And around 1-2 minutes between different
exercises.

HIIT cardio

On day 2 and day 4 you will perform HIIT cardio. This can be either done on a bike or a treadmill.
How you will perform this is you will start the timer on your alarm on your phone. You will run/cycle
as fast as you possibly can for 30 seconds. Then for the remaining 30 seconds you will run/cycle at
normal speed. Then you will run/bike again as fast as you can for 30 seconds. Then for the remaining
30 seconds of that 1 minute you will run/bike at normal speed. You will continue doing this without
rest for a total of 15 minutes. This is HIIT cardio.

Day 1: Shape and tone ass + legs

o Run/bike 10 mins

o Warm Up Wide Stance Bodyweight Squat: 2 sets x 20 reps

o Wide Stance Barbell Squat: 4 sets x 12 reps

o Romanian Deadlift: 4 sets x 12 reps

o Glute Bridge: 4 sets x 20 reps

o Glute Kickback: 4 sets x 20 reps (each leg)

o Wide-Stance Barbell Squat: 4 sets x 8-12 reps

o S1 Dumbbell Sumo Squat 3 sets x 12 to 15 reps

o S1 Glute Kickback: 3 sets x 12 to 15 reps (each leg)

o S2 Romanian Deadlift: 3 sets x 12 to 15 reps

o S2 Glute Bridge: 3 sets x 12 to 15 reps

o S3 Good Morning: 3 sets x 12 to 15 reps

 o S3 Lying Leg Curls: 3 sets x 12 to 15 reps

Day 2: Shape and tone Upper Body + HIIT Cardio

o Warm Up Bench Press: 2 sets x 20 reps

o Bench Press: 4 sets x 12 reps

o (Knee) Push Ups: 4 sets x 12 reps

o Lat Pulldown: 4 sets x 15 reps

o Seated Cable Row: 4 sets x 15 reps

o 15 minute HIIT cardio

o S1 Jumping Jack: 2 sets x 10 reps

o S1 Box Jump: 2 sets x 10 reps

o S2 Burpee: 3 sets x 12-15 reps

o S2 Jump Squat: 3 sets x 12-15 reps

o S2 Split Jump: 3 sets x 12-15 reps (each leg)

o S3 (Knee) Push Ups: 3 sets x 12-15 reps

o S3 Mountain Climber: 3 sets x 12-15 reps (each leg)

o S3 Triceps Dips On Floor: 3 sets x 12-15 reps

o S3 Bicycle Crunch: 3 sets x 15 reps (each leg)

Day 3: Shape and tone ASS + legs

o Run/bike 10 mins

o Perform Mondays workout but replace the 20 reps with 15 reps. And replace the 12
reps with 10 reps.

Day 4: Shape + tone Upper Body + HIIT Cardio

o Warm Up standing Barbell Shoulder Press: 2 sets x 20 reps

o Standing Barbell Shoulder Press: 4 sets x 12 reps

o Side Lateral Raise: 4 sets x 15 reps

o EZ Barbell Bicep Curl: 4 sets x 15 reps

 o Tricep Dips: 4 sets x 15 reps

o HIIT Cardio 15 minutes

Day 5: Shape and tone Ass + legs

o Run/bike 10 mins

o Warm Up Stiff-Legged Barbell Deadlift: 2 sets x 15-20 reps

o Stiff-Legged Barbell Deadlift: 4 sets x 15-20 reps

o Glute Bridge: 4 sets x 15-20 reps

o Reverse Lunge: 4 sets x 8-12 reps (each leg)

o Standing Calf Raise: 4 sets x 12-15 reps

Good Luck, I know in beginning it may be hard, but all good things are hard in this life. Or otherwise
everyone in the world will be a model. I believe in you! I know you can do it! Prove to yourself that
you can do it! And prove to me that I have made right choice to believe in you! Make me proud!