​Get Fit and Toned with this 3-Day Full-Body Workout Plan for Weight Loss and Muscle Definition

Day 1: Full-Body Workout

Warm-up: 5-10 minutes of light cardio (jogging, jumping jacks, etc.) to get your body warmed up and ready for exercise.

Squats: 3 sets of 12 reps using weights or resistance bands.

Lunges: 3 sets of 12 reps (each leg) using weights or resistance bands.

Push-ups: 3 sets of 12 reps (modified or regular)

Dumbbell rows: 3 sets of 12 reps using weights.

Leg curls: 3 sets of 12 reps (each leg) using weights or resistance bands.

Plank: 3 sets of 30 seconds.

Detailed description:
Squats: Squats are a compound exercise that targets the lower body, particularly the glutes, quads, and hamstrings. Stand with feet shoulder-width apart, and lower your body as if you're sitting on an invisible chair, keeping your knees over your ankles, and your back straight. Push through your heels to return to standing.

Lunges: Another lower body exercise, lunges work your glutes, quads, hamstrings, and calves. Start standing with feet hip-width apart. Step forward with one leg, bending both knees to 90 degrees. Push through your front heel to return to standing, then repeat on the other side.

Push-Ups: A classic upper-body exercise, push-ups work your chest, triceps, and shoulders. Start in a high plank position with your palms flat on the ground, shoulder-width apart. Lower your body down, keeping your elbows close to your sides and your core engaged, then push back up to the starting position.

Dumbbell Rows: This exercise targets your back muscles, including your lats and rhomboids. Hold a dumbbell in one hand and place your opposite hand and knee on a bench. Keep your core engaged and pull the weight up to your ribcage, then slowly lower it back down.

Leg Curls: Leg curls work your hamstrings. Lie on your stomach on a leg curl machine, and hook your heels under the padded bar. Raise your legs up towards your butt, then lower them back down.

Plank: A great overall core exercise, planks work your abs, back, and shoulders. Start in a high plank position with your palms flat on the ground, shoulder-width apart. Keep your body in a straight line, with your abs and glutes engaged, and hold for the desired amount of time.



Day 2: Cardio and Abs

Warm-up: 5-10 minutes of light cardio (jogging, jumping jacks, etc.) to get your body warmed up and ready for exercise.

Running, Jogging or brisk walking: 20-30 minutes

Bicycle Crunch: 3 sets of 12 reps

Leg Raise: 3 sets of 12 reps

Russian Twist: 3 sets of 12 reps

Flutter Kicks: 3 sets of 12 reps

Detailed description
Running, Jogging or brisk walking: This is a great form of aerobic exercise that can help burn calories and improve cardiovascular health. Choose a pace that challenges you, but that you can maintain for the desired time frame.

Bicycle Crunches: Bicycle crunches are an effective way to target your abs. Lie on your back with your hands behind your head, and bring your opposite elbow to your knee as you extend your opposite leg out straight. Alternate sides with each rep.

Leg Raises: This exercise targets your lower abs. Lie on your back with your hands at your sides, and lift your legs up towards the ceiling, keeping them straight. Lower them back down, then repeat.

Russian Twists: This exercise targets your obliques. Sit on the ground with your knees bent and feet flat on the floor. Lean back slightly, keeping your core engaged, and twist your torso to touch your hands to the ground on one side. Return to center, then twist to the other side.

 

 

• Try this Yes4All Slam Ball for your russian twists!

 

 

 

 

 

 

 

Flutter Kicks: This exercise targets your abs and hip flexors. Lie on your back with your hands at your sides, and lift your legs up towards the ceiling, keeping them straight. Lower one leg down towards the ground, then switch legs in a scissor-like motion.


Day 3: Upper Body and Core

Warm-up: 5-10 minutes of light cardio (jogging, jumping jacks, etc.) to get your body warmed up and ready for exercise.

Bench Press: 3 sets of 12 reps using weights.

Dumbbell Biceps curls: 3 sets of 12 reps using weights.

Triceps Dips: 3 sets of 12 reps

Shoulder Press: 3 sets of 12 reps using weights.

Sit-ups: 3 sets of 12 reps

Plank: 3 sets of 30 seconds.

Detailed description:
Bench Press: This exercise targets your chest, triceps, and shoulders. Lie on a bench with your feet flat on the ground, and hold a barbell or dumbbells at chest level. Push the weight up towards the ceiling, then lower it back down. 

 

• Marcy Olympic Weight Bench for Full-Body Workout!

 

 

 

 

 

 

 

 

 

Dumbbell Biceps Curls: This exercise targets your biceps. Stand with your feet shoulder-width apart, and hold a dumbbell in each hand with your palms facing forward. Curl the weights up towards your shoulders, then lower them back down.

Triceps Dips: Triceps dips target the back of your upper arms. Sit on the edge of a bench with your palms flat on the bench behind you, fingers pointing forward. Push your hips off the bench and lower your body down, keeping your elbows close to your sides. Push back up to the starting position.

Shoulder Press: This exercise targets your shoulders. Hold a dumbbell in each hand at shoulder level, with your palms facing forward. Push the weights up towards the ceiling, then lower them back down.

Sit-Ups: This exercise targets your abs. Lie on your back with your knees bent and feet flat on the ground, and lift your upper body up towards your knees. Lower yourself back down, then repeat.

Plank: As mentioned above, this exercise targets your abs, back, and shoulders. Start in a high plank position with your palms flat on the ground,

Make sure to stretch and cool down after each workout. Remember to drink plenty of water and eat a balanced diet to fuel your body properly. This workout plan is just a suggestion and can be adjusted to fit your specific fitness level and goals.

A 3-Day Nutrition Plan for Optimal Health and Vitality!

Day 1:

Breakfast: 2 boiled eggs, 1 slice of whole-grain toast, 1 small apple, and 1 cup of black coffee or herbal tea (Total calories: 295)

Mid-Morning Snack: 1 cup of mixed fruit salad (Total calories: 80)

Lunch: Grilled chicken breast (3 oz.), 1 cup of mixed vegetables, and 1/2 cup of brown rice (Total calories: 345)

Afternoon Snack: 1 medium-sized orange and 10 raw almonds (Total calories: 150)

Dinner: Grilled salmon (3 oz.), 1 small sweet potato, and 1 cup of steamed broccoli (Total calories: 325)

Total Calories for Day 1: 1195

Day 2:

Breakfast: 1 cup of oatmeal with 1/2 banana and 1 tablespoon of honey, 1 hard-boiled egg, and 1 cup of green tea (Total calories: 335)

Mid-Morning Snack: 1 medium-sized apple and 2 tablespoons of almond butter (Total calories: 235)

Lunch: Grilled shrimp salad (3 oz. of shrimp) with mixed greens, tomatoes, cucumbers, and 1 tablespoon of olive oil and lemon dressing (Total calories: 325)

Afternoon Snack: 1 cup of sliced cucumbers with 1/2 cup of hummus (Total calories: 200)

Dinner: Grilled chicken breast (3 oz.), 1/2 cup of quinoa, and 1 cup of roasted vegetables (Total calories: 350)

Total Calories for Day 2: 1245

Day 3:

Breakfast: 2 scrambled eggs with 1 cup of spinach, 1 slice of whole-grain toast, and 1 cup of herbal tea (Total calories: 290)

Mid-Morning Snack: 1 small banana and 1/2 cup of cottage cheese (Total calories: 150)

Lunch: Turkey and avocado wrap made with a whole-grain tortilla, 3 oz. of sliced turkey breast, 1/2 avocado, and mixed greens (Total calories: 375)

Afternoon Snack: 1 medium-sized pear and 1 serving of low-fat cheese (Total calories: 180)

Dinner: Grilled sirloin steak (3 oz.), 1 medium-sized baked potato, and 1 cup of steamed green beans (Total calories: 370)

Total Calories for Day 3: 1365

Please keep in mind that this is a sample nutrition plan, and the specific number of calories needed for each person may vary depending on their age, gender, weight, height, and activity level. It is also important to consult with a healthcare professional or registered dietitian before making any significant changes to your diet.