7 Day Women's Gym Toning & Weight Loss Workout Routine: Intermediate Level


This workout routine made for women but workouts can be effective for men as well and weights can be modified as needed.

x = 1 set of 12-15 Reps 

Day 1: Total Body Workout
5 Minutes Elliptical using the mobile arms (Quick Start, Resistance 8)
1x Pushups Warmup (8-10 repetitions for now)
2x Dumbbell front and lateral raises (3-5 lb dumbbells) Warmup
2x Single Arm Dumbbell Row (lunge forward, row up and back with elbow scraping your side)
2x Pushups (as many as you can do until form fails)
5 Minutes Treadmill fast walk with high incline (add 2 lb dumbbells if possible)
3x Dumbbell Wide Squats 10 lb dumbbell
2x Crunches on floor (chin up to ceiling, hands behind head for light neck support, exhale up)
5 Minutes Elliptical “Hands Free” Resistance 8-10
2x Planks (hold at least 15 seconds, make sure to breathe!)
2x Dumbbell Shoulder Press (5-8 lb dumbbell in each hand)
3 Minutes Treadmill Incline walk (cooldown)

Day 2: Cardio
30-45 Minutes Elliptical varying resistance, incline, direction, and position

A modified version of this workout would still be effective for most men

Day 3: Chest, Shoulders, Triceps
3 Minutes Elliptical w/ Arms (resistance 6-8)
1x Pushups Warmup
1x Dumbbell front and lateral raises (3-5 lb dumbbells) Warmup
2x Tricep Bench Dips (can be done on stairs, step, or bench)
3x Quadripeds (hold each for 1 second, 5-8 holds on each side)
5 Minutes Treadmill with 2 lb dumbbells, medium speed and high incline
3x Dumbell Standing Shoulder Press 5-10 lb dumbbells
2x front and lateral dumbbell raises until failure (3-5 lb dumbbells)
1x Pushups until failure
1x Tricep Bench dips until failure
1x Plank hold until failure
3 Minutes Elliptical w/ Arms cooldown (resistance 6)

Day 4: Cardio & Abs / Core
3x Crunches (at least 15 per set)
3x Planks (hold at least 15 seconds each set)
3x Hip Bridges (and eventually Single Leg Hip Bridges)
30-45 Minutes Treadmill or other piece of equipment (row machine, stairmaster, bike, etc)

Day 5: Legs, Biceps, Back Abs, Core
5 Min Elliptical Warmup Resistance 6-8
1x Warmup Pushups
3x Single Arm Dumbbell Row (lunge forward, row up and back with elbow scraping your side)
5 Minutes Treadmill high incline speed walk
3x Dumbbell Wide Squats w/ 10 lb  dumbbell
3x Dumbbell Hammer Curls 8-10 lb weights
3x Quadripeds (hold each for 1 second, 5-8 holds on each side)
3x Dumbbell Bicep curls 8-10 lb weights
5 Minutes Elliptical backwards cooldown resistance 6

Day 6: Core & Cardio
3x Twisting Crunches
3x Planks hold 15-30 seconds per set
3x Hip Bridges / Single Leg Hip Bridges
30-45 Minutes Cardio (your choice)

Day 7: Rest / Active Recovery
Light stretching, maybe 1 easy set of pushups / squats / crunches, optional 1-2 mile walk slow 

Frugal Fitness