Great Body Weight Routine For Women! Tone It Up!

This is a Mon/Wed/Fri or Tue/Thur/Sat Schedule

ZoCenter.com Fitness System

Can be done at gym or at home!

Begin and End Each Circuit With a 10 Minute 30/30 Sprint (Walk on 3.5/Sprint on a 7 or higher)

Google Image Exercises that you are unfamiliar with! GOOD LUCK!

Workout 1: Upper Body and Abs

Perform three sets of each exercise with a rep range of 10-15, with the exception of Russian Twists which should be in the 25-50 rep range.

Close Grip Pushups (mainly working triceps and chest.)

Chin-ups (for back and biceps)

Decline pushups on Stability Ball (chest and shoulders)

Russian Twists (abs)

Supermans (hits the lower back)

Planks (1 minute hold for your total core)

Workout 2: Lower Body and Abs

Perform the following exercises in superset fashion, completing two sets of 25 reps each. Take only minimal rest between supersets, keeping rest time under 90 seconds.

Sissy Squats

V-Ups

Jumping Split Squats

Jump Rope on Toes (1-2 minute duration)

Hip Raises with Feet on Stability Ball

Double Crunches

Hover Squats

Plie Stance Deadlifts

Workout 3: Total Body Killer

This is a circuit style workout. Perform each exercise with no rest in the 10-15 rep range. Complete the entire circuit three to four times.

Pull-ups (assisted, if necessary)

Hanging Leg Raises

Spiderman Pushups

Side Planks with Leg Lifts

Wall Sits

Bulgarian Squats

Walking Lunges

Burpees with Pushups

So, with little to no preparation, anyone can begin building a rock hard body with superior strength.

Scientific Fact: Short, high-intensity interval training burns calories up to 48 hours AFTER your workout. That means you burn calories while you sleep!

Scientific Fact: Lower-intensity aerobic (cardio) activities only burn calories while the activity is being performed

Scientific Fact: Anaerobic (strength-training) workouts increase EPOC much more than aerobic exercise does

About rashawn

A thirty something, Southern California transplant from NYC. He was an all-Star Linebacker in high school, and played college division III. 10 years ago he was informed that he faced possible kidney failure due to obesity, and a hereditary condition. With his wife's encouragement, he immediately began a health and self-awareness journey that has brought him to where he is today. Happy, healthy, pursuing his dreams, and helping others accomplish the same. He coaches that health and fitness begins on the inside and is reflected externally. He is a working actor & holds a BA in Business, Information Science. He is a National Academy of Sports Medicine Certified Personal Trainer and Performance Enhancement Specialist. He holds the Apex certification in personal training and nutritional planning and is a certified EVERLAST Shadow Box instructor. With 2 years of certification and professional experience, he has serviced close to 2000 personal training sessions. His clients range from the elderly and injured, to Pro Athletes and young children. His approach has lead to many success stories, service awards, and growing & loyal following. He continues to keep off the 100lbs he lost in 2000 by practicing proper nutrition and regular intense exercise. He has practiced freestyle Jui-Jitsu for 2 years and Mui Tai kick Boxing for 3 years. He trains a limited client list while completing his book, and expanding his knowledge base/skills in Brazilian Jui-Jitsu and the stand up striking arts.