Recommended Workouts – Sculpt And Tone For Beginners
About This Workout – Lower Body Blast
This workout can help you to burn fat and lose weight by speeding your metabolism
it should take around 45 minutes to complete
Warm Up
Use The AMT (adaptive motion trainer) machine for 5 minutes, gradually increasing the resistance to a moderate setting to get your heart beating and prepare your body for the workout ahead.
Main Workout
A further 5 minutes on the AMT.. increasing the resistance for an increased challenge
Lunges
2 sets of 20 reps at moderate effort – rest for 1 minute between sets
Squats
2 sets of 20 reps at moderate effort – rest for 1 minute between sets
Step ups
2 sets of 20.. place full foot onto box and increase height to raise the challenge. rest for 1 minute between sets
Side Lunges
2 sets of 20 at moderate effort.. ensure that the lunges are as wide as possible
Cool Down
5 minutes on exercise bike gradually reducing speed to slowly decrease heart rate
Stretches
1 minute – Quads ( hold for 30 seconds on both sides)
1 minute – Hamstring (hold for 30 secs on both sides)
1 minute – Hip Flexor ( hold for 30 secs both sides)
1 minute – Calf Stretch (hold for 30 secs both sides)
As with all exercise programs, this will be most effective when followed alongside a healthy lifestyle and the correct diet…
