3 Day Full Body Toning Workout for Women

Fit athletic woman holds plank position

This full body toning workout hits all the major muscle groups in just 30 minutes, and is perfect for people who want to strengthen their muscles!

Workout Description

This 3 day workout is designed for people who want to tone and strengthen their muscles, without the bulk. Because of its versatile full body properties, you can incorporate this workout into an existing cardio or weight loss program.

If you wish to incorporate cardio, these workouts can be completed on the same day as cardio or on separate days. 

Don't let this program fool. It may be short, but it packs a punch by hitting all of the major muscle groups. Keep rest periods short, anywhere from 30s to 45s between sets.

Below is an example of what a weekly schedule may look like. 

  • Monday: Full Body Toning Workout 1
  • Tuesday: Off
  • Wednesday: Full Body Toning Workout 2
  • Thursday: Off
  • Friday: Full Body Toning Workout 3
  • Saturday: Off
  • Sunday: Off

Full Body Toning Workout 1

Exercise Sets Reps
45 Degree Leg Press 3 20
Seated Row 3 20
Chest Dip 2 15-20
Machine Shoulder Press 2 20
Cable Curl 2 20
Tricep Extension 2 20
Plank 3 1 minute

Full Body Toning Workout 2

Exercise Sets Reps
Smith Machine Squat 3 20
Seated calf Raise 2 25
Lat Pull Down 3 20
Dumbbell Flys 3 20
Tricep Kickback 2 20
Standing Dumbbell Curl 2 20
Decline Sit Ups 2 MAX

Full Body Toning Workout 3

Exercise Sets Reps
Dumbbell Lunge 4 10 each leg
Wide Grip Pull Up 3 MAX
Barbell Bench Press 3 15-20
Standing Barbell Curl 3 15-20
Tricep Bench Dip 3 15
Horizontal Leg Raise 2 MAX



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