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Female Under 21 Toning

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Day 1: Full Body Workout A + Cardio

ExerciseSetsReps
Leg Press 3 12
Dumbbell Bench Press 3 10
Machine Rows 3 10
Seated Dumbbell Overhead Press 3 10
Leg Curls 2 12
Dumbbell Triceps Kickbacks 3 12
Machine Bicep Curls 3 10

Day 2: Off

* Some cardio can optionally be performed on days off or first thing in the morning.

Day 3: Full Body Workout B + Cardio

ExerciseSetsReps
Dumbbell Stiff Leg Deadlift 2 8
Push Ups 3 10-15
Assisted Pull Up Machine 3 10
Dumbbell Upright Rows 3 12
Leg Extensions 3 12
Seated Calf Raise 3 15
Planks 3 1-2 minutes

Day 4: Off

* Some cardio can optionally be performed on days off or first thing in the morning.

Day 5: Full Body Workout C + Cardio

ExerciseSetsReps
Barbell Squats 3 8
Machine Chest Press 3 10
One Arm Dumbbell Rows 3 10
Machine Shoulder Press 3 10
Reverse Lunges 2 10
Cable Triceps Extensions 3 12
Concentration Curls 3 12

Day 6: Off

* Some cardio can optionally be performed on days off or first thing in the morning.

Day 7: Off

* Some cardio can optionally be performed on days off or first thing in the morning.

Rest Between Sets

Limit rest between sets to a maximum of 60-90 seconds. For barbell squats you may rest up to 2-3 minutes between sets if needed.

Exercise Form

Make sure to perform only quality reps. If your exercise form starts to break down, end the set. This will help you reduce the chance of injury.

Resistance

Use the same weight for each set of a given exercise. When you can perform the listed reps for each of the sets, progress in weight.

Cardio

The combination of resistance training and cardio is an excellent choice for overall health, and to assist the body in remaining lean while building mass. Optional cardio can either be 15 minutes of HIIT or 20 minutes of LISS. HIIT is high intensity interval training, and LISS is low intensity steady state.

“Steady state” cardio includes moving at a constant, challenging speed on the treadmill, Stairmaster, elliptical, etc. “HIIT” cardio involves alternating between periods of super-high intense exercise, and a more reasonable, sustainable pace. Sprinting is a good example of high intensity, while walking at a brisk pace would be considered a more sustainable, lower intensity pace.

Click here for 8 quality HIIT cardio workout examples.

Nutrition

To tone up and build a fit and firm physique, you’ll need to back your workouts with quality nutrition. A simple and fast way to calculate your daily caloric intake requirements to build muscle is to determine your TDEE, or total daily energy expenditure.

Click here to calculate your TDEE.

To maximize the muscle building process while keeping fat gains to a minimum, it is best to gain 1 to 2 pounds of weight per month. If you are gaining weight more rapidly than this, subtract 200-300 calories from your daily intake level. If you are not gaining weight each month, add 300 calories to your daily intake level.

Special Notes

Make sure your diet is protein-rich and filled with plenty of whole foods, including quality fats and carbohydrates. For more information on constructing a toning diet, check out our nutrition plans.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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