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3 Day Women's Entire Body Shaping Program with Same Day Cardio!
Sample Client
Week 1

  • This is a "medium" week to help your body adapt to a new program without excessive soreness.
  • Rest 45 - 60 seconds between each set.
  • Make sure you keep track of your heart rate during your cardio session. If your prescribed heart rate is too hard or too easy you can adjust your beats per minute by clicking on the cardio exercise itself.
  • Perform each repetition with a moderate tempo: (2 seconds down, 2 seconds up).
  • You can change the exercises or weight by clicking on the exercise you wish to change
  • .
  • During your workout, record how each exercise felt then, update your program accordingly so that we can track your progress and fine tune your program .
  • Your workout uses the concept of Periodization. This means that as you progress, there will be built-in changes in exercises, sets, reps, or weight to provide your body with the perfect amount of stimulation to help you achieve the fitness level you want!

    To update or exchange a particular exercise, click on the exercise within your program. Click here for further instructions on how to update or modify my program

    Sunday - Workout 1 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Leg Press (45 Degree)20@50 lbs, 20@50 lbs, 10@50 lbs
    3Leg Extension20@15 lbs, 15@20 lbs
    4Lying Leg Curl20@10 lbs, 15@15 lbs
    5Dumbbell Fly20@10 lbs, 15@10 lbs
    6Side Lying Inner Thigh Leg Lifts20 reps, 20 reps
    7Side Lying Outer Thigh Leg Lifts20 reps, 20 reps
    8Dumbbell Lateral Raise20@10 lbs, 15@10 lbs
    9Dumbbell Rear Lateral Raise20@10 lbs, 15@10 lbs
    10Dumbbell Triceps Kickback20@5 lbs, 15@10 lbs
    11Seated Toe Press20@20 lbs, 15@20 lbs
    12Reverse Crunches28 reps, 28 reps
    13Bent Knee Crunches65 reps, 65 reps


    Monday - Workout 2 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Bent Arm Back Extensions55 reps, 55 reps
    3Lying Cross Body Floor Extension65 reps, 65 reps
    4Cable Close Grip Row20@35 lbs, 15@40 lbs, 8@35 lbs
    5Lat Pulldown Close Grip Front20@30 lbs, 15@35 lbs
    6Dumbbell Lateral Raise20@10 lbs, 15@10 lbs
    7Dumbbell Rear Lateral Raise20@10 lbs, 15@10 lbs
    8Dumbbell Hammer Curl20@15 lbs, 15@15 lbs
    9Bodyweight Front Lunge22 reps, 22 reps
    10Reverse Crunches28 reps, 28 reps
    11Alternate Heel Touchers65 reps, 65 reps


    Tuesday - Workout 3 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Dumbbell Incline Bench Press (30 Degree)20@20 lbs, 15@20 lbs, 8@20 lbs
    3Dumbbell Fly20@10 lbs, 15@10 lbs
    4Leg Extension20@15 lbs, 15@20 lbs
    5Lying Leg Curl20@10 lbs, 15@15 lbs
    6Side Lying Outer Thigh Leg Lifts17 reps, 17 reps
    7Side Lying Inner Thigh Leg Lifts17 reps, 17 reps
    8Lat Pulldown Wide Grip Front20@35 lbs, 15@40 lbs
    9Dumbbell Curl20@10 lbs, 15@15 lbs
    10Cable Triceps Pushdown20@30 lbs, 15@35 lbs
    11Bent Leg Knee Ups from Bench65 reps, 65 reps
    12Bent Knee Crunches65 reps, 65 reps

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