core workout by toni janae

SELF MADE (Core | Upper Body)

    1. Sit Ups x 10 reps

    2. Bicycle x 20 reps

    3. Toe Touches x 10 reps

    Rest 30 seconds

    4. Leg Raises x 10 reps

    5. Scissors x 20 reps

    6. V Ups x 10 reps

    Rest 30 seconds

    Repeat 3x total

    1. Hanging Leg Raises x 8 reps

    2. Hanging Bent Knee raises x 8-reps

    Rest 2 min

    Repeat 3-4x Total

    How To: Movement 1, keeping your body still as possible while hanging from a pull up bar, swing your feet up as high as they can go, control your feet when lowering them back down to hanging position. Repeat this movement 8x

    Movement 2, In the same hanging position, bring your knees to your chest rounding your back using your core to raise your knees to your chest Then release, repeat this movement 8x

  • Weight Recommendation* Light Weight Dumbbells

    1. Dumbbell Front Raises x 10 reps

    2. Dumbbell Side Raises x 10 reps

    3. Dumbbell Butterfly Raises x 10 reps

    Rest 1 minute

    Repeat 3x Total

  • 3-4 sets x 10-12 reps (1-2 min rest)

  • 3-4 sets x 10 reps (1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • 4 sets x 10-20 reps (1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • 3-4 sets x 10-20 reps (1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • 3-4 sets x 12 reps (1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

Chest Workout Art By Toni Janae

EUPHORIA (Chest | Shoulders)

  • Weight Recommendation* Light Weight Plate On Back

    Total - 3 sets x 15 reps (30 sec -2 min rest between each set)

  • Weight Recommendation* Light Weight Dumbbells

    Movement 1 - Dumbbell Front Raises x 10 reps

    Movement 2 - Dumbbell Side Raises x 10 reps

    Movement 3 - Dumbbell Butterfly Raises x 10 reps

    Rest 1 min

    Repeat 3x Total

  • Superset 1/2

    Weight recommendation* Heavy Weight

    Total - 5 sets x 6 reps

    Breakdown -

    Set #1 x 6 reps (10-15 sec rest, then start Lateral Dumbbell Raises, see next movement below)

  • Superset 2/2

    Weight Recommendation* Heavy Dumbbells

    Total - 5 sets x 4-5 reps

    Breakdown -

    Set #1 x 4-5 reps (2-3 min rest, then restart the Superset with Incline Bench Press, see above)

  • Weight Recommendation* Heavy Weight

    Total - 5 sets x 5 reps (2-3 min rest between each set)

  • Total - 4 sets x 12-15 reps (1-2 min rest between each set)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • Total - 4 sets x 12-15 reps (1-2 min rest between each set)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

chest workout by the sweat diary

GO CRAZY (Chest | Shoulders)

  • 4 sets x 15 reps (1-2 min rest)

    Weight Recommendation* Light Weight Plate On Back

  • 4 sets x 12-15 reps (1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • 4 sets x 15-20 reps (1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • 4 sets x 12-15 reps (1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • Weight Recommendation* Light-Medium Weight Dumbbells

    Movement 1 - Dumbbell Front Raises x 10 reps

    Movement 2 - Dumbbell Side Raises x 10 reps

    Movement 3 - Dumbbell Butterfly Raises x 10 reps

    Rest 1 min

    Repeat 3x Total

  • 4 sets x 8-12 reps/each arm (1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • 4 sets x 12-15 reps (1-2 min rest)

    Weight Recommendation* Dumbbells or Barbell - based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

back workout by toni janae

AND I’M NICE (Back | Bi&Triceps)

  • 4 sets x 10 reps (1-2 min rest)

  • 4 sets x 12-To Failure reps (rest enough time to go into your next set with 100% effort)

    Weight Recommendation*

    Set #1 - Light-Medium Weight

    Set #2 - Heavy Weight

    Set #3-4 - Light-Heavy Weight x To Failure

  • 4 sets x 15-20 reps (2-3 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps. .

  • 4 sets x 12 reps (1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • 4 sets x 8 reps (1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • 4 sets x 10-15 reps (1-2 min rest)

  • 4 sets x 10-15 reps (1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

Chest workout by toni janae

SWEAT FEST (Chest | Shoulders)

  • 4 sets x 15 reps (1-2 min rest)

  • 3 sets x To Failure (rest enough time to go into your next set with 100% effort)

  • 3-4 sets x 12 reps (1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • Total - 4 sets x 10 reps (1-2min rest between each set)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • 4 sets x 15 reps (1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • 4 sets x 15 reps (1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • 4 sets x 12 reps (1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • 3 sets x 12 reps (1-2 min rest)

    Weight Recommendation* Light-Medium Weight Dumbbells

the sweat diary back workout

THE REBOOT (Back | Bi&Triceps)

  • 4 sets x 10-20 reps (1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • 4 sets x 8-15 reps (each arm, 1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • 4 sets x 10-20 reps (1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • 4 sets x 10 reps (1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • 3 sets x 10 reps (1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • 4 sets x 12 reps (1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • 4 sets x 12 reps (1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

Back Workout by Toni janae

TOO FLY (Back | Bi&Triceps)

  • 3 sets x To Failure

  • 4 sets x 12-15 reps (1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • 4 sets x 15-20 reps (2-3 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • Superset 1/2

    4 sets x 20 reps/ 10 each arm (5-15 sec rest) then start Reverse Dumbbell Fly, see next movement below.

    Weight Recommendation* Medium Weight Dumbbells

  • Superset 2/2

    4 sets x 10 reps (1-2 min rest) then restart Superset with Dumbbell Curls, see above.

    Weight Recommendation* Medium Weight Dumbbells

  • 4 sets x 10 reps (1 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • 3-4 sets x 15 reps (1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps

Try a lower body gym workout

gym lower body workouts

  • Glutes | Hamstrings

  • Quads | High Intensity

  • Lower Body | High Intensity

  • Glutes | Hamstrings

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