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Basic Planning

Getting Back to the basics and the core foundation of Training sometimes is the very secret for success with your Training Program. Using the Methods of old as well as the proven research of today and combining things together has Proven to be the best formula for getting in shape.

This Plan was designed using the old school exercises everyone should be familiar with and incorporating the HIIT (High Intensity Interval Training) Principles of today. If your goal is to tone and firm your entire body then you must accept and continue to lift weight every time you train. Short bouts of cardio should be performed in between certain sets of different exercises. The goal with this plan is to keep moving without stop only to rest in between sets and to wipe the sweat away.

Also you will notice some exercises that you may have some questions about. Certain movements such as a reverse grip Bench Press may not be the most common exercise that you are used to but it surely is an old school lift forgotten. This movement has significant benefits such as primarily working the upper chest which most women should want as if can help with lifting the chest up and keeping a perky, strong toned look when your wearing clothes that show a little cleavage. If you need to, just click on any exercise, and if you are an upgraded member you can view the exercise description.

Have Fun Ladies and as always make sure to share your fitness with others. Remember the best way to stay motivated is to have others around you support and join you. Make sure to use the Motivate ME Feature once you login or sign up. Its Free and the easiest way to keep yourself motivated with the Workout Programs we offer

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Day 1
Exercise	Sets	Reps	Muscle Group
Run/Walk 1 Mile	1	1	Cardio
Barbell Squat	5	10	Legs
REST	1	30	TIPS
Dumbbell Sumo Squat	3	20	Legs
REST	1	30	TIPS
Dumbbell One Legged Squat Foot On Bench	3	8	Legs
REST	1	30	TIPS
SHOWTIME HIIT Training	1	3	Cardio
Prone Machine Leg Curl One Leg	3	15	Legs
REST	1	30	TIPS
Dumbbell Front To Back Lunge	3	8	Legs
REST	1	30	TIPS
Dot Drill (Front to Back)	1	1	Plyometrics
SHOWTIME HIIT Training	1	3	Cardio
Barbell Bent Over Wide Grip Rows Both Arms	5	12	Back
REST	1	30	TIPS
Seated Cable Row	3	10	Back
REST	1	30	TIPS
Seated On Bench Bar Lat Pulldowns Both Arms	3	15	Back
REST	1	30	TIPS
SHOWTIME HIIT Training	1	3	Cardio
Standing Calf Raise	3	30	Legs
Laying On Ball Abdominal Crunch With Cable	3	20	Abs
Plank	3	30	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Run/Walk 1 Mile	1	1	Cardio
Box Jumps	3	10	Plyometrics
Depth Jump	3	12	Plyometrics
Standard Push Ups On Ground/Power Push Up	3	10	Chest
REST	1	30	TIPS
Reverse Grip Barbell Bench Press	3	10	Chest
REST	1	30	TIPS
Dumbbell Bench Press On Bench Alternating Arms	3	8	Chest
SHOWTIME HIIT Training	1	3	Cardio
Standing High Cable Flys Both Arms	3	15	Chest
REST	1	30	TIPS
Standing Bicep Curl Barbell Both Arms	4	15	Arms
SUPER-SET	0	0	TIPS
Standing Kickbacks Both Arms With Band	4	20	Arms
REST	1	30	TIPS
Standing Bicep Curl Dumbbell Alternating Arms	3	10	Arms
SUPER-SET	0	0	TIPS
Standing Cable Triceps Extension Both Arms	3	15	Arms
SHOWTIME HIIT Training	1	3	Cardio
V-Ups With No Equipment	3	10	Abs
Tri-Set	0	0	TIPS
Leg Lifts on Ground	3	15	Abs
Tri-Set	0	0	TIPS
Bent Over Cable Crunch	3	10	Abs
Day 3
Exercise	Sets	Reps	Muscle Group
Run/Walk 1 Mile	1	1	Cardio
Standing Dumbbell Shoulder Press Alternating Arms	3	10	Shoulders
Tri-Set	0	0	TIPS
Standing Dumbbell Rear Delt Raise Both Arms	3	10	Shoulders
Tri-Set	0	0	TIPS
Standing Barbell Front Raise	3	10	Shoulders
Rest- 30-45 seconds	0	0	TIPS
SHOWTIME HIIT Training	1	3	Cardio
Standing Full Range Lateral Raise With Band Both Arms	3	15	Shoulders
SUPER-SET	0	0	TIPS
Standing Barbell Military Press	3	15	Shoulders
Rest- 30-45 seconds	0	0	TIPS
Jump Rope	1	60	Cardio
Prone Cobras On Ground Without Band Both Arms	3	15	Back
Dumbbell Hang Clean Push Press	1	25	Olympic Lifts
Rest- 30-45 seconds	0	0	TIPS
SHOWTIME HIIT Training	1	3	Cardio
Plank	3	30	Abs
SUPER-SET	0	0	TIPS
Laying on Ball Abdominal Crunches Hands Straight Up	3	30	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Run/Walk 1 Mile	1	1	Cardio
Barbell Front Squat	3	15	Legs
SUPER-SET	0	0	TIPS
Jump Squat	3	10	Legs
Rest- 30-45 seconds	0	0	TIPS
SHOWTIME HIIT Training	1	3	Cardio
Step Ups Alternating Legs	3	10	Legs
SUPER-SET	0	0	TIPS
Laying On Ground Feet On Ball Leg Curl Both Legs	3	10	Legs
Rest- 30-45 seconds	0	0	TIPS
Barbell Straight Legged Deadlift	3	10	Legs
Rest- 30-45 seconds	0	0	TIPS
SHOWTIME HIIT Training	1	3	Cardio
Standing Overhead Cable Pulldowns Both Arms	3	15	Back
Slanted Bench Back Extension	3	15	Back
SHOWTIME HIIT Training	1	3	Cardio
Bent Over Cable Crunch	3	25	Abs
V-Ups With No Equipment	3	10	Abs
Day 5
Exercise	Sets	Reps	Muscle Group
Run/Walk 1 Mile	1	1	Cardio
Box Jumps	3	10	Plyometrics
Depth Jump	3	10	Plyometrics
Two Legged Broad Jump	3	10	Plyometrics
Jump Rope	3	30	Cardio
Alternating Side Lunge	3	10	Legs
Medicine Ball Push-Ups	3	10	Chest
Standard Grip Pushups Feet On Ball	3	10	Chest
Standing Biceps Curl Dumbbell With Band Alternating Arms	3	15	Arms
Laying On Bench Bar Triceps Extension Both Arms	3	15	Arms
SHOWTIME HIIT Training	1	7	Cardio