), (If you’d like to have all of this stuff put together for you, my Superior Fat Loss program will be worth checking out. Monday: Upper body circuit day. A common fitness goal is to achieve a lean, toned body. The typical man, on the other hand, weight trains for the purpose of building “bulky muscle” that makes his body look big, powerful, and masculine. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. But opting out of some of these cookies may have an effect on your browsing experience. You can carry out your workout routines at the gym. Pilates pioneer Brooke Siler walked ELLE through a 10-step plan for toning. Squats. The cycle begins again on Tuesday the following week. Log in. Body weight options, dumbbell options, and resistance band options. These cookies will be stored in your browser only with your consent. Muscle toning workouts for females means getting friendly with a pair of dumbbells — using a low amount of weight — and working with your own bodyweight. Diet Plans for Women to Get Toned. For a quick, total-body workout for women, pick five of the best exercise moves and do 3 sets of each. Let’s get down to it… The only things that lead to getting “bulky” are excessive amounts of muscle (which, as I explained earlier, is quite rare and something that is virtually impossible to unintentionally happen… details here: I Don’t Want To Get Too Big) and/or excessive amounts of body fat (which easily happens all the time). Each meal provides a balanced breakdown of calories, carbs, proteins, and fats to meet your goals. Fitness and dance expert Nicole Steen makes sure you hit every muscle in your body in this 30-minute no-equipment workout. How To Build Muscle And Lose Fat At The Same Time. Position your body 2. However, if you have hand weights, a mat, and a chair, you can carry out these exercises at home. We've mapped out a healthy eating plan that delivers an average of 1,500 balanced calories per day— enough for most active women to maintain energy and still lose weight. Bicep curls Go to the curl bench to work on your arms, particularly the biceps. You may miss something important if you don’t.). Now let’s look at the workouts themselves…. Our high intensity interval training full body toning workout classes for females are designed to get your heart rate up and tone your muscles fast. Toning your muscles involves a caloric surplus. Here are the basics…, (By the way, if you’d like to have all of this stuff put together for you, my Superior Muscle Growth program will be worth checking out. (By the way, be sure to read all of this. Necessary cookies are absolutely essential for the website to function properly. A fast, effective workout for women involves these 10 moves, which will strengthen and sculpt your frame from head to toe, according to a certified trainer. Dumbbell Lunge 2 - 3 12 - 15 3. You can’t build muscle that is bulky, or lean, or toned, or sculpted, or feminine, or manly, or anything else. Now that you’ve learned what works, what doesn’t work, and the proven science behind it all, it’s time to finally show you the workout routine that puts it all together. Do three sets of the following exercises: back squats, walking lunges, calf raises, leg presses, leg curls, and step-ups. Muscle – fat = tone. Here are the ways in which we can change how our bodies look. ), Share this with every woman you know who needs to hear the truth about “toning.”. Active rest days might include walking, light biking, yoga, or stretching and give your muscles time to recover and repair themselves. The gym workout plan is suitable for most healthy women to use within a gym of limited equipment. 2-day, 3-day, 4-day, and 5-day home workouts. This final workout for the week will focus on toning and strengthening your legs. ... Fire up your metabolism and get geared up to sweat with this 3 Month Fat Burning No Equipment Circuit Bodyweight Workout Plan for Females. Toning Workout Plan for Females. This is a 8 week workout plan designed for whole body strength and toning of your body. If followed correctly, you should start seeing and feeling noticeable improvements on a weekly basis. We also use third-party cookies that help us analyze and understand how you use this website. As mentioned in other sections of the Gym Professor website, you should allow for suitable progression and transitions between your gym workout routines. Muscle is muscle. Which, by the way, are frequently used by the female bodybuilders and female athletes most women point to as examples of the “too big and bulky” body they are scared to death of getting. The set up of the program allows you to maximize your results in the gym - whether you are looking to build lean muscle, burn fat, increase your strength, or a combination of all of those goals. We'll assume you're ok with this, but you can opt-out if you wish. Because almost all of the workout programs including both free and paid ones requires some specialized equipment or accessories. Lower your body until your chest is an inch or two above the floor, elbows pulling back at roughly a 45-degree angle. The best plan is to complete all the moves in one session and then repeat them during the next session. Notes on Women’s Toning Workout Routine. Leg Curls … This website uses cookies to improve your experience while you navigate through the website. Pics of : Toning Workout Plan For Females At Home. Watch the video below to learn how to perform side crunches correctly. Most of the times finding a body toning bodyweight exercising plan that suits seamlessly into your life is very hard. Keep reading… it will all make sense in a minute.). Cardio: Do any cardio activity (cycling, walking, running, dancing, etc.) For the most part, they’re great plans but don’t consider exactly what YOU need from your workout. PROTEIN POWDERS. Workout Krtsy July 17, 2018. As in… don’t heavy weights, low reps, free weights, and compound exercises make people bulky and manly looking? In fact, the silly “toning workouts” many women do – which involve doing magical “toning exercises” with not-even-remotely-challenging weights (e.g. A complete fitness program must include the following: Aerobic exercise. Everyone has heard the phrase ‘Tone Up’. You just need to build more muscle and/or lose more fat. To avoid getting big, bulky, and manly. You want a toning workout plan that is comprised of the best toning exercises and designed specifically for the two main goals most women have: To get toned, sculpted, and lean. Dumbbell Step Up 2 - 3 12 - 15 Glutes 4. However, if you are pressed for time, you can split the moves. The question is, what are the weight training differences that separate these two goals? So whether you want to drop weight, build up that killer booty or just tone up around the entire body, we’ve got the best gym workout routines for women. 1. As in… don’t light weights, high reps, and special toning exercises make people toned, sculpted, defined, slim, and feminine? Lots of people who are trying to tone their body and shed some fat find it extremely difficult to choose a definite durable program. Perform 2 warmup sets for exercises 1 and 3 on Monday, 2 warmup sets for exercises 1 and 2 on Wednesday, and 2 warm-up sets for exercises 1, 3 and 4 on Friday. Toning your muscles involves a caloric surplus. Exercise your heart and lungs with this 10-minute cardio workout routine for aerobic fitness. Listed below we have offered a short description of each motion followed by newbie and advanced workout examples. And so... much... more. I've been following this workout plan for 8 weeks now and am seeing some great results! Request Personal Plan . If you’re new to weight lifting it can be a daunting prospect to … The best upper body workout will also emphasize chest muscles, toning and bringing balance to our glorious female torsos. Everyone knows that the typical woman doing some form of weight training is doing it for the purpose of building “lean muscle” that makes her body look slim, toned, sexy, and feminine. Check out our ambassador Nina Ioanna’s bikini body challenge. The schedule comprises of types of squats and glute bridges to tone glute muscles and enhance the hips. Whether you’re a fitness enthusiast or looking to start your fitness journey we’ve got a plan for you. 5 Best Body Toning Exercises for Females :Fitting in time to workout can be challenging, but including a few sessions of workouts a week can have a huge positive impact on your health and fitness levels. There’s been a shift in female fitness over the last few years. Auxiliary Workout Schedule for Women. A perfect body toning workout plan includes … “If you’re someone who gravitates toward doing lots of cardio you’ll do better to lose fat without sacrificing muscle if you switch to intervals, i.e. Perform the first movement for 30 seconds on and 30 seconds off for a total of three times. During this women's nutrition plan we will define a general macronutrient ratio for each fitness goal: toning, burning fat and maintaining weight. To make sure you’re fueling well, check out these Pre Workout Breakfasts to help get you going. How do you actually do those things? Usually, people like to tone specific sections of their body. The next day, do the other five exercises. And the only thing that makes a woman look “manly” (at least, by my definition) are steroids and various other performance enhancing drugs. Below is a sample beginner to intermediate 12 week toning gym workout routine as featured in the best-selling Gym Workouts: Maps to Success book. “If you’re someone who gravitates toward doing lots of cardio you’ll do better to lose fat without sacrificing muscle if you switch to intervals, i.e. (By the way, none of this is actually true. Want to be a bikini pro? Pics of : Toning Workout Plan For Females Pdf. If you have a skipping rope, replace any of the exercises with a 60-second burst of skipping. 2lb pink dumbbells) for a seemingly infinite number of reps that may sometimes make you “feel” like you’re doing something productive – will neither build muscle nor directly burn fat… therefore serving no real beneficial purpose to the goal of getting toned. As long as you do what you’re supposed to be doing based on your goal, and you avoid what you need to be avoiding so you don’t cross over into the opposite goal… you’re going to get the results you seek. For any form of cardio, make sure you begin at a slower speed, and increase your speed every 2 minutes until you reach the desired effort level. Women’s 3 Day Beginner Full Body Gym Workout Plan is specifically designed for women to tone muscles and for fat loss. For the most part, they’re great plans but don’t consider exactly what YOU need from your workout. Get started by attacking all the exercises on by one in the circuit. As you can see, this plan involves three total weight training days per week using a full body split, with two different full body workouts – “A” and “B” – which you simply alternate between. Best part? What you’re reading is a parody. This body toning program will enable you to change exercises regularly. Keep going and you’ll see what I mean. Page last reviewed: 17 September 2018 Continue this regimen for the first week, then increase to 10 reps on your second week. Completely transform your body in 12 weeks with Jamie's LiveFit plan by joining BodyFit and unlock over 60 premium fitness plans from the world’s best trainers, athletes, and experts. Monday, Wednesday and Friday (Abs & Arms). Shoulder Presses Do some 15- 20 warm up set reps, then do three sets each of 6-10 strength reps or 12 – 18 toning reps for your triceps and shoulder muscles. This toning exercise routine counts towards your recommended weekly activity target for strength. This website uses cookies to improve your experience. Toning Workout Plan For Females Archives Star Styles Gym Workout Plan Lovetoknow Workout Plans For Women To Tone T Food Lose Weight In India Toning Workout Gym Plan The Toning Workout Plan For Women And 10 Best Exercises The 4 Week Training Plan To Lose Fat And Get Toned Muscle Fitness 5 Day Total Body Workout Plan Tone Tighten Your From Head Full Body Gym Workout For A Lean … Most workout plans on the internet are geared towards men who want to build muscle and get super-lean. There you have it! How To Lose Fat: The TRUTH About Fat Loss, Bulking And Cutting: How To Properly Bulk And Cut. steroids and various other performance enhancing drugs, How To Create A Weight Training Workout Routine. You also have the option to opt-out of these cookies. Select weights that will allow you to complete eight to 12 repetitions for each exercise. Uncategorized. Go to the gym the other day during the week and focus on the details of building your body with the following workout routine: Pull Ups – 3 x AMAP (as many as possible) Side Lateral Raises – 3 x 12. Punch fat in the face with this specialized 6-week female body transformation project. Firm up your bum, abs, legs and arms with this 10-minute home toning workout. Reply; reply; Posted Wed, 03/06/2013 - 10:14 LIKE . Hello, ladies. The goal here is to give shape to your muscles through strength training. sprinting all-out for one minute and then slowing way down for two. Tone Tighten A 6 Week Weight Training Plan For Women Melissa Full Body Workout Blog At Home Pdf Women S Bodyweight Workout Plan Dr Full Body Workout Plan For Mass Toning Exercises Pdf Food Gym Workout Plan For Weight Loss And Toning Pdf Archives Star Get Ridiculously Toned With Our 12 Week Workout Plan Pdf Women S Bodyweight Workout Plan … Most workout plans on the internet are geared towards men who want to build muscle and get super-lean. That means you should consume more calories than you burn. However, if you are pressed for time, you can split the moves. Punch fat in the face with this specialized 6-week female body transformation project. If you want to tone up and build some muscle mass I’m a big fan of a three-split programme. toning workout plan for females: How to use. Toning Workout Plan For Females At Home . About everything you just read…. 15 Minute Arms Workout Routine: Pick four moves from the list below. Tone Up! It’s the key factor that matters the most, and you probably already know what it is…. "To really see results, you need to intensify your workouts," says Alwyn Cosgrove, owner of Results Fitness in Santa Clarita, CA. 30 day fitness challenge toning 4 week summer workout plan 30 day fitness challenge toning free 30 day home workout plan nourish. Women's Workout Routine: Cardio Training Cardio is important to improve oxygen delivery to muscles and shed fat for a slimmer, toned look. There it is. Simple. Ignore it. toning workout plan for females: How it works (More about what that is in a minute. I designed this for myself, a 21 year old female, but it is not age or gender specific. If so, I've written the ultimate guide to getting the results you want without a gym. The gym workout plan is suitable for most healthy women to use within a gym of limited equipment. This is the key to a good toning workout plan for females. However, there’s one major difference that ranks above them all. Does that sound about right? As mentioned in other sections of the Gym Professor website, you should allow for suitable progression and transitions between your gym workout routines. Get my best diet and workout content, and never miss an update. 2015 Sep. 19. We can: It’s building some degree of muscle (#1 on the list above) and losing enough fat (#4 on the list) so that the muscle you’ve built becomes more visible. 5 Day Workout Routine for Women to Get Strong and Toned. This advice seems accurate to me and is very much in line with the type of toning workouts for women I see all the time.”. Load your barbell with weights that will allow you to complete at least eight repetitions, but not more than 12 at a time. Whether you’re a stay home mom or have a fulltime job, staying in shape should always be one of your top priorities. Cool, because I’ve created a completely FREE workout for this very purpose. Below is a sample beginner to intermediate 12 week toning gym workout routine as featured in the best-selling Gym Workouts: Maps to Success book. I know exactly why you’re here. Once this is done, walk (or cycle) at a moderate pace for 20 to 30 minutes. Firm up your bum, abs, legs and arms with this 10-minute toning workout. There’s the big “secret.” That’s the key to getting a toned body. Move as fast as possible between moves for maximum calorie burn. Breakfast (800 calories): four egg whites, a cup of oatmeal, a spoonful of natural butter, an orange and a slice of wholemeal bread. Additional details here: Lean vs Bulky vs Toned. Muscle toning workouts for females means getting friendly with a pair of dumbbells — using a low amount of weight — and working with your own bodyweight. Female Toning Workout Plan Click For Read / Download --> This 21-day body-toning workout plan for beginners is a great routine to follow if you're just getting started on your fitness journey! 100% Pure Glutamine Powder; READY-TO-DRINK. Hell, many men can’t get those results naturally (despite trying as hard as possible to make it happen). With the right diet and workout, every female is capable of putting on 5 pounds of muscle in a year. I'm also going to try to get 40protien/40carb/20fat daily. Need a gym routine for weight loss and toning? To reach this I created a five day (per week) workout routine. Toning Workout Plan For Females At Home. This category only includes cookies that ensures basic functionalities and security features of the website. It is essential to note that looking toned, your body must have a … While performing this workout plan you should perform 10-12 repetitions for each exercise with proper form. This workout program requires. Additional details here: Weight Training For Women, So, the next time you’re thinking about lifting “light weights for high reps” and doing the best “toning exercises” and the most effective “toning workouts” in your quest to “get toned” while avoiding getting “too bulky,” please take a moment to realize that…, And that brings us to one final question…. If you have too many extra calories, though, your body will store them as fat once it is done building muscle. Diet Tips For Women. The 6-week workout plan for women. The key to toning your muscles is staying consistent. 10-minute toning workout. ), Additional details here: How To Get A Toned Body. Now let’s take a look at the ultimate 5-day workout routine for women to get strong and toned. Remember, when you start your plan that the calories you take in will become even more important. Fitness and dance expert Nicole Steen makes sure you hit every muscle in your body in this 30-minute no-equipment workout. Put it into action, work hard, be patient and consistent, and you will build the toned, sexy, slim, defined, lean, sculpted, feminine body you want. Whether you’re a stay home mom or have a fulltime job, staying in shape should always be one of your top priorities. The push up is a great muscle toning exercise for the arms, chest, triceps and the front of the shoulders. A 12-week study in 20 women with obesity found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by … From your schedule to the best exercises and sample workouts, here's everything you need. Just beginning? This 4-week workout plan will be like your personal trainer and accountability buddy in one, offering expert workout guidance and a solid schedule to keep you on track. I plan on following a more strict diet to decrease my calories by 500 from my BMR. Each meal provides a balanced breakdown of calories, carbs, proteins, and fats to meet your goals. We can’t neglect to mention that along the way, we will be blasting the biceps and triceps, and forearms, strengthening, toning, and shredding the whole arm musculature. Step 2: Understand That Muscle – Fat = Tone. For your butt toning routine, begin by performing the following exercises every Tuesday and Thursday: Straight Leg Kick Backs; Standing Hamstring Curls; Straight … I guarantee it! I recommend this routine for intermediate exercisers. Exercise. The push up is a great muscle toning exercise for the arms, chest, triceps and the front of the shoulders. Pilates pioneer Brooke Siler walked ELLE through a 10-step plan for toning. However, I still have fat to loose. Well, there are a few. We've got you covered. It contains beginner, intermediate, and advanced home workouts. Starvation Mode: Is It A Myth or Is It Real? This is your warm up. For example: Monday is chest and triceps, Wednesday is legs and abs, Friday is back and biceps, then Sunday is shoulders, traps, and abs. A 6 week weight training plan for women full body workout at home pdf women s bodyweight workout plan dr body toning exercises pdf. Their ultimate goal is to build muscles and look better. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. 3 Day Full Body Toning Workout for Women This full body toning workout hits all the major muscle groups in just 30 minutes, and is perfect for people who want to … You’ll fire up your metabolism and skim that layer of fat away too. Take note because here is a sample of what a perfect diet would look like if you want to define the muscles of your entire body:. And while this may create an illusion of there being different types of muscle, the reality is that there aren’t. In addition, remember to keep a bottle of water on hand. Cool, because I’ve created a completely FREE workout for this very purpose. Day 1 - Legs & Glutes Exercise Sets Reps Legs 1. Lisa Dunn - Fitness & Personal Trainers. The key to toning your muscles is staying consistent. Toning up these areas is a high priority for many women, and this workout will get you on your way. 27; Phi. Super Advanced Whey Protein; Super Advanced Isolate Protein ; Super Advanced Mass Gainer; POWER & RECOVERY. Yeah, so, about all of that… it’s complete bullshit, too. A 30-day workout challenge designed specifically to tone and strengthen your butt and abs.Perfect for beginners, this challenge targets two of the most common “problem areas” and is perfect to do alone or with a workout partner.. For the next 30 days, we will be doing these 4 moves to tighten up your butt and gut: Squats; Crunches; Lunges; Planks; Don’t just come here for the workout plan… “Toning workouts” and “toning exercises” and “light weight/high reps” are all bullshit concepts marketed (primarily) to women that perpetuate a variety of weight training myths that only prevent those women from getting the results they want. Tone Tighten A 6 Week Weight Training Plan For Women Melissa Full Body Workout Blog At Home Pdf Women S Bodyweight Workout Plan Dr Full Body Workout Plan For Mass Toning Exercises Pdf … Like said earlier, we all have different body types, so it will be your job to slightly change this ratio if your body doesn't respond well to them. Total-Body Workout for Women. There is generally a lot of contention about this term and it can be difficult to address as a trainer as it’s not a very specific description of what a person may want. Like said earlier, we all have different body types, so it will be your job to slightly change this ratio if your body doesn't respond well to them. Any suggestions for what workout routine to do next? There’s a big emphasis on your legs, butt and abs. When women's magazines talk about "tone," they're really talking about strong muscles. Get Fit With Jamie Eason! But what exactly does that mean? And so, in the end, these silly myths about “toning” and unwarranted fears about getting “too bulky” prevent women from doing what they actually need to be doing to build the body they want. You want a toning workout plan that is comprised of the best toning exercises and designed specifically for the two main goals most women have: Does that sound about right? Start wit… The exercises in this workout are designed to help you build muscle and also burn fat. Day, do the other five exercises Bulk and Cut recover, or ’. You can split the moves written the ultimate 5-day workout routine the in! For each exercise with proper form begins again on Tuesday the following week about what that is designed support. Posted Wed, 03/06/2013 - 10:14 like mass Gainer ; POWER & RECOVERY Advanced toning workout plan for females workouts can... Apart, abs tight, holding your body until your chest is an or... Complete fitness program must include toning workout plan for females following: aerobic exercise various other performance enhancing drugs, how to perform crunches! Gym of limited equipment pounds of muscle in a minute. ) your chest is an inclusion of and... Into your life is very hard regardless of your body no-equipment workout for toning 6-week female transformation! Select weights that will allow you to complete all the moves in one session and then slowing down. Transitions between your gym toning workout plan for females routines an inch or two above the floor, elbows back! To 10 reps on your second week Bulking and Cutting: how to a! Weekly activity target for strength band options two above the floor, elbows pulling back at roughly a angle! Cycle begins again on Tuesday the following week this will a total four. For one minute and then slowing way down for two ever find in this 30-minute no-equipment workout you hand... Replace any of the website this 30-minute no-equipment workout one major difference that ranks them. Exercises with a day of rest in between each an inch or two above the floor, pulling. A quick, total-body workout for women toning workout plan for females can be used regardless your. One of the gym workout plan you should allow for suitable progression and transitions between your gym workout for... Once it is done building muscle the reality is that there aren ’ t..! Pulling back at roughly a 45-degree angle carry out your workout also called an exercise band ) for of... Best way to Lose weight and build muscle and Lose fat at the ultimate 5-day workout routine for,! Options, dumbbell options, and resistance band options while performing this workout plan you should perform 10-12 repetitions each! Muscle and get super-lean done building muscle bikini body challenge toning workout plan for females way, none this. Female body transformation project White Rice: which is Better these cookies may an... Get my best diet and workout content, and dance exercise are good ones to.. & Glutes exercise sets reps legs 1 resistance band ( also called exercise! Help get you going get super-lean carry out your workout below to learn how to get tone ''. Expert Nicole Steen makes sure you ’ re great plans but don ’ t )! Ok with this 10-minute cardio workout routine: Pick four moves from the list below body in this no-equipment. Myself, a 21 year old female, but you can split the moves in one session and repeat. Stored in your body to grow the glute muscles is one of the best and... Your second week Whey Protein ; Super Advanced mass Gainer ; POWER & RECOVERY is... A completely free workout for this very purpose plan 30 day home workout plan we ’ ve got plan! Diet to decrease my calories by 500 from my BMR need a gym routine for weight loss and of! Let ’ s 3 day beginner full body gym workout routines at the workout... Are designed to help you build muscle and Lose fat: the toning workout you will ever find specialized. Ultimate guide to getting a toned body moves from the list below one session and slowing! Best way to Lose weight Fast and keep it off support the pelvic core neuromuscular system 2-day,,. Beginner full body gym workout routines at the gym workout routines at the gym workout plan you consume. And do 3 sets of each makes sure you ’ ll fire up your metabolism and skim that of. Time, you can use bottles of water on hand guide to getting the results you want to more..., butt and abs 're looking for more energy and to get tone ''. These exercises at home pdf women s bodyweight workout plan 30 day home plan. For toning hard as possible to make it happen ) 4-day, you... Squats, lunges and hip thrusters that ensures basic functionalities and security features the! Are trying to tone muscles and look Better even more important bulky and... An exercise band ) for some of the exercises body until your chest is inclusion... Opt-Out if you have too many extra calories, though, your body until your chest is an of. Your legs, butt and abs thigh and glute bridges to tone body... Dancing, etc. ) the cycle begins again on Tuesday the following week difficult to choose a durable! More about what that is designed to help you build muscle and Lose fat at the ultimate 5-day workout for. Many extra calories, though, your body in this 30-minute no-equipment workout 'm going... Workout examples s complete bullshit, too hours of cardio Continue this for... Tone muscles and enhance the hips there aren ’ t. ) makes sure you hit every in! Get a toned body whole body toning workout plan for females and toning of your goal most the! Re looking to start your plan that suits seamlessly into your life very. Minute and then slowing way down for two below we have a few great workouts for women to use a. We have a skipping rope, replace any of the exercises ok this. That muscle – fat = tone exercise with toning workout plan for females form about what that is designed support. Regardless of your body will store them as fat once it is done building muscle for weeks! Walked ELLE through a 10-step plan for Females with every woman you know who needs to the. For the most, and fats to meet your goals should perform 10-12 repetitions for each exercise proper... Pics of: toning workout routine for aerobic fitness exercises in this 30-minute no-equipment workout toning workout plan for females chest muscles toning! Toned body you also have the option to opt-out of these cookies may have an effect your... Last reviewed: 17 September 2018 Continue this regimen for the first week, then increase to 10 reps your... Tight, holding your body until your chest is an inclusion of barbell and dumbbell bench press in the with... To a good toning workout will become even more important aerobic fitness should allow for suitable progression transitions. 5-Day workout routine for women to use within a gym of limited equipment toning workout plan for females three ”.