THE SLIM DOWN WORKOUT

We know what you want: It looks something like a firm butt, a flat belly, toned legs, and a body that looks great in all your clothes. It might seem like a lot to ask for, but it's possible if you're willing to put in the work. Here's your chance to show that you're up to the challenge. Put in the effort and you can outsmart your body and take the fast-track to a new you. Difficulty level: Intermediate Muscles involved: Total body Focus: Fat loss Duration: 45 minutes How to do this workout? Performing this workout 3-4 days per week with 1 days rest in between. Perform one set of each exercise in the order shown. Do each exercise for as many reps as you can in 30 seconds. Once the 30 seconds are up, rest for 30 seconds, and then move on to the next exercise. Once you have completed one set of each exercise, rest for two minutes. Then repeat the entire sequence two more times for a total of three sets. If you get tired and can't finish the 30 seconds, stop and rest for a few seconds and then resume the exercises until time is up. For each exercise, use a weight you can do for about 10-12 reps. For Weeks 5-8 : Do this circuit three days a week. Perform one set of each exercise in the order shown. Do each exercise for as many reps as you can in 40 seconds. Once the 40 seconds are up, rest for 15 seconds, and then move on to the next exercise. Once you have completed one set of each exercise, rest for two minutes. Then repeat the entire sequence two more times for a total of three sets. If you get tired and can't finish the 40 seconds, stop and rest for a few seconds and then resume the exercises until time is up. For each exercise, use a weight you can do for about 10-12 reps. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. Overview We know what you want: It looks something like a firm butt, a flat belly, toned legs, and a body that looks great in all your clothes. It might seem like a lot to ask for, but it's possible if you're willing to put in the work. Here's your chance to show that you're up to the challenge. Put in the effort and you can outsmart your body and take the fast-track to a new you. How to do this Workout ? Performing this workout 3-4 days per week with 1 days rest in between. Perform one set of each exercise in the order shown. Do each exercise for as many reps as you can in 30 seconds. Once the 30 seconds are up, rest for 30 seconds, and then move on to the next exercise. Once you have completed one set of each exercise, rest for two minutes. Then repeat the entire sequence two more times for a total of three sets. If you get tired and can't finish the 30 seconds, stop and rest for a few seconds and then resume the exercises until time is up. For each exercise, use a weight you can do for about 10-12 reps. For Weeks 5-8 : Do this circuit three days a week. Perform one set of each exercise in the order shown. Do each exercise for as many reps as you can in 40 seconds. Once the 40 seconds are up, rest for 15 seconds, and then move on to the next exercise. Once you have completed one set of each exercise, rest for two minutes. Then repeat the entire sequence two more times for a total of three sets. If you get tired and can't finish the 40 seconds, stop and rest for a few seconds and then resume the exercises until time is up. For each exercise, use a weight you can do for about 10-12 reps. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. DAY 1 WORKOUT A CIRCUIT SETSREPS/TIMEREST (S) 1A Dumbbell Straight-leg Deadlift Dumbbell Straight-leg Deadlift 330 s30 1B Seated Cable Row Seated Cable Row 330 s30 1C Dumbbell Front Squat Dumbbell Front Squat 330 s30 1D Incline Dumbbell Bench Press Incline Dumbbell Bench Press 330 s30 1E Mountain Climber with Hands on Bench Mountain Climber with Hands on Bench 330 s30 1F Step-up Step-up 330 s30 1G T Pushup T Pushup 330 s30 1H Dumbbell Reverse Lunge Dumbbell Reverse Lunge 330 s30 1I Single-arm Neutral-grip Dumbbell Row and Rotation Single-arm Neutral-grip Dumbbell Row and Rotation 330 s