99.9% of Egypt’s females would kill to achieve a “toned” physique with fairly muscular legs, so they attend spinning classes to magically gift them their dream. Sorry, but someone has to break that down: Weight lifting and high intensity cardio are the way to go.
Workout Program
So, now you understand that you should swallow your ego and hit the gym, you should find a sound workout plan to reach your goal. For optimal and fast results, I recommend 3 days of High Intensity Interval Training Cardio (HIIT) and 3 days of weight training in the gym with one rest day. Again, that’s for optimal results manipulate the following schedule according to your lifestyle.
Saturday: Weight Lifting
Sunday: TFA Cardio workout
Monday: Weight lifting
Tuesday: TFA Cardio workout
Wednesday: Weight lifting
Thursday: TFA Cardio workout
Friday: Rest
Essential workouts that you should integrate in your routine:
1) Squats (Dumbbells or Barbells)
2) Deadlifts
3) Planks (several variations)
4) Dumbbell Shoulder Press
5) Dumbbell Chest Press
6) Barbell Biceps curl
7) Triceps Rope Pushdown
