Workout Plan

I made this For RAPUNZEL69, but anyone can use it!


2 week plan. Repeat.

Day 1: Cardio 60 mins. Anything you like.

Day 2: 10 mins Cardio warm up (jog, please) Then do weight training 1. 30-45 mins

Cardio

Day 3: Cardio 45-90 mins, anything you like. Pick 2 TIU pyramids.
Day 4: Cardio warm up 15-20 mins. Then HIIT 1. 5 min cool down.

Day 5: Active Rest: stretch and do any light exercise such as yoga or walking

Day 6: 15-20 min cardio warm up (jog, please) Then do weight training 2. Abs. Then 20

mins Cardio.

Day 7: 30-60 mins cross training Cardio. (do something you don’t usually do)

Day 8: Cardio 60 mins. Anything you like.
Day 9: 10 mins warm up (jog, please). Abs workout. 30-60 mins elliptical on cross

country setting or interval setting

Day 10: Cardio warm up 15-20 mins. Then HIIT 2. 5 min cool down.
Day 11: Active Rest/Day off: stretch and relax.

Day 12: 10 mins Cardio warm up (stairs, please) Then do weight training 1. 30-45 mins

Cardio.

Day 13: 45-90 mins Cardio. Anything you like.
Day 14: 15-20 mins cardio warm up (anything you like). Weight Training 2. Then 30-40

mins cardio

Weight Training 1:

3x 20 reps bicep curls
3x 20 tricep pushups
3x 20 calf raises
3x 15 Lateral pulls
3x 15 Leg Raises (lie on your back, raise and lower your outstretched legs)

Weight Training 2:
3x 20 Push ups
3x 25 Chest press
3x 15 Lunges

3x 20 Squats

3x 25 leg lifts (per leg. Lie on your side and lift a leg and slowly lower)

 

Abs:
3x 15 Leg raises.
3x 25 medicine ball twists (balance on your tailbone, with your legs and back off the

floor. Then move the medicinal ball from side to side.)

3x 1-2 min planks
3x 1-2 min side planks
3x 30 regular crunches
3x 15 V- ups

 

HIIT 1:
Jog at a high incline for 1 min, then walk or jog for 3 mins. Repeat 5 times.

 

HIIT 2: Sprint/Run for 1 min, then Jog/Run easy for 2 mins. Repeat 7 times.

 

HIIT 1 OPTION:

Bike fast for 2 mins, Bike easier for 5 mins at high harder resistance/incline.

HIIT 2 OPTION: Sprint Run 2 mins, Walk/Jog 5 mins. Repeat 5 times.

 

TIU PYRAMIDS:
Lean Arms

Lean Abs

  • 10 Standing Knee Raises
  • 20 Tummy Tucks
  • 30 Second Plank Jacks (on your hands in a plank, jack your legs out & in)
  • 40 Crunches
  • 50 bicycle crunches!!
  • 40 Crunches
  • 30 Second Plank Jacks
  • 20 Tummy Tucks
  • 10 Standing Knee Raises

Lean Legs

  • 20 Squats
  • 30 Lunges
  • 40 Toe touches (head forward, legs straight, bend down & touch your toes)
  • 50 Second wall sit!! (sit up against a wall, legs at 90 degrees and hold it!)
  • 100 Seconds jumping jacks
  • 50 Second wall sit!!
  • 40 Toe touches
  • 30 Lunges
  • 20 Squats

Slimming Bikini Pyramid 

 

·         10 jumping jacks

·         20 squats with a knee raise (same as best circuit workout on toneitup.com)

·         30 lunges

·         40 wall arm toners— chest & tricep (standing against a wall, angle your body. Begin with 20 push-ups with your hands wider than your shoulders and chest level. Then do 20 with your hands in line with your chest and shoulders. Tuck your arms into your sides & do tricep wall push-ups!)

·         50 second plank

·         40 bicycle crunches

·         30 lunges with a BOOTY KICK BACK! -when you come up from a lunch, kick your back leg up toning your booty!

·         20 squats with a bicep curl (use weights or water bottles)

·         10 jumping jacks

 

Lean Body Pyramid- Cardio Style!!! 

  • 2 Minute Brisk Walk
  • 4 Minutes Jog
  • 10 Second ‘Sprint’- this can just be as fast as you can
  • 30 Second Run (slightly faster than your Jog)
  • 10 Second ‘Sprint’
  • 4 Minutes Jog
  • 2 Minute Brisk Walk
  • Take a breather with water!!!
  • Repeat this 1-2 more times!!! :)