Basic exercise schedule

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The beginning of this workout plan will focus on shedding fat, building lean muscle and increasing your endurance. Also remember to rest between 45 seconds and 1 minute.
 

Monday: Toning and Cardio

    10 minute warm-up on cardiovascular equipment of your choice
    3 sets of bicep curls with dumbbells (10-15reps)
    3 sets of tricep pulldowns (10-15reps)
    3 sets of lateral pulldowns (10-15reps)
    3 sets of front raises with dumbbells (10-15reps)
   45 minutes of cardio of your choice, aim for an intensity level of 6. This should cause slightly labored breathing, but you are able to maintain this pace for some time.
    5 minute cool down

Tuesday: Off

Wednesday: Cardio and Core
   10 minute warm-up on cardiovascular equipment of your choice
    3 sets of plank exercises. Hold each for 30 to 60 seconds.
    3 sets of crunches on a stability ball
    3 sets of bicycle crunches
   45 minutes of interval training on cardiovascular equipment of your choice
    5 minute cool-down

Thursday: Off
Friday: Cardio and Lower Body
   10 minute warm-up on cardiovascular equipment of your choice
    3 sets of lunges with dumbbells (10-15 reps)
    3 sets of squats using bar (10-15 reps)
    3 sets of leg curls on machine (10-15 reps)
   10 minutes jogging on the treadmill
   30 minutes interval training on treadmill or stairmaster
    5 minute cool-down

Saturday: Cardio

     45 minute of interval intensity cardio
      5 minute cool down

Sunday: Off

Good luck with the workout!!! If you have any questions, please feel free to contact me here