Do you ever see people, especially women, posting on Facebook: "just did abs, butt, legs, or arm day?"
Isolating muscle groups like that is NOT the quickest way to be lean & toned, which is what most women want. That is a body building schedule. And unless you want to look like Schwarzenegger, don't exercise like that. Also, **there is no such thing as exercising to be lean & tone one specific area, outside of having liposuction.**
To be lean & tone quickly your weekly exercise schedule should look like this:
Day 1: Lower body (quads/glutes/hamstrings/calves) & Upper Body (shoulders/triceps/chest/biceps/back).
Day 2: 30mins core (side/lower/upper abdominals & lower back) then 25mins of 60sec high/low intensity interval cardio.
Day 3: 25mins of 60sec high/low intensity interval cardio as soon you wake up & again in the afternoon/early evening.
Day 4: Lower body (quads/glutes/hamstrings/calves) & Upper Body (shoulders/triceps/chest/biceps/back).
Day 5: 30mins core (side/lower/upper abdominals & lower back) then 25mins of 60sec high/low intensity interval cardio.
Day 6: 25mins of 60sec high/low intensity interval cardio as soon you wake up & again in the afternoon/early evening.
Day 7: Rest
There should be 48hrs rest in between each muscle group.
Also, in case you're not doing it already, weight training for lean & toned is not doing one set then resting. For your goal, you need to weight training using High Intensity Interval Training. HIIT means doing one set of an exercise then following it up with a completely different exercise no rest in between, then resting 30-60sec and repeating for 3sets. For example, doing one set of 15 lunges, followed by pushups for 30sec no rest in between, then resting 30-60sec and repeating for 3sets. Or one set of 15 bicep curls followed by 30sec of jumping jacks no rest in between, then resting 30-60sec and repeating for 3sets. YouTube/Google HIIT to see more.
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