For weeks I spoke about the daily exercise plan that I’ve been doing to tone up. I’ve also shared some of the plans I’ve previously followed to tone and promised that I will fill you in on my newest workouts. Earlier this year, I’ve stumbled on a plan from Chelsea Spinos. I decided to give it a try and definitely enjoyed the results.
It inspired me to turn the original 4-week daily exercise plan into an 8-week plan personalized with some additional exercises to speed up the results.
Daily Exercise Plan Needs
Here is what you’ll need to start. If you have a gym membership, it makes things easier. If you are doing it from home, you may need to re-adjust some of the exercises to accommodate the weights you have.
Other than that, here are some extras you may require:
- Red-level resistance band
- A healthy meal plan and Kaizen Whey Protein – check out this post to get an idea of what you should be eating and why I always recommend Kaizen for protein
- Keep track of what you are taking in with My Fitness Pal
- You can also follow a flexible dieting plan which focuses on your intake of macronutrients
- Training shoes
- Weightlifting shoes are optional but good to have as you will be doing lots of lower body workouts
- Weightlifting gloves, it’s good if you can get a pair with wrist wraps to keep your wrists protected
- Protective knee sleeves are optional but also good to have to keep your knees protected with knee sleeves as you lift heavier and heavier
- A binder or book to print your weekly plan to follow during your workout that you can download here
This daily exercise plan will tackle the entire body. There is no cardio included in this daily exercise plan but you can add some if you wish.
It’s a 5 day exercise plan with 2 rest days. The recommendation is to rest after each 2 days of workouts, though it’s entirely up to you as to where you want to have your rest days.
To complete the daily workouts, you’ll need 1 hour to an hour an 15 minutes to finish it.
Depending on how much time you have, some days you may not be able to circle the entire workout. I added an additional day on the workout tracker where you can put in the exercises that you were not able to complete so you can do them on that extra day. That day will end up being a mix of upper and lower body workouts. This is optional. You can stick to 5 days especially if you are just beginning.
You’ll notice that you will be tackling stubborn fat areas like the glutes, saddle bags and abs on a daily basis. Note that this is optional, but that you should tackle them at least 3 times a week and preferably on lower body days. I do it on a daily basis as I find it speeds up results.
I also recommend that for the heavier workouts such as:
- bench presses
…that you start with a preparatory set without any weights (just the bar) to warm up.
You’ll also notice that the weight for these exercises (except the goodmorning) is determined by your 1 Rep Max. Bodybuilding has a great explanation of what 1 Rep Max is and how you can calculate it.
Just as Chelsea did with her tracker, I left an area where you can enter your 1 Rep Max number that will automatically calculate how much you should be lifting for each of the 3 exercises. Note that the first week you will start at 72.5% and go up from there.
Starting on week 4 towards the end of the week, you will have to perform AMRAP (as many reps as possible) sets. You if you are going beyond 6 reps on your AMRAP sets, increase the weight by 5% the following week.
Be realistic with how much you can lift, because you may injure yourself if you’re too much of an eager beaver. If you lift lower than your body can push, you will not be benefiting from your workouts as much as you should. You will get stronger and end up lifting heavier as you progress. Also remember that some days you may have more power than others. It’s important to listen to your body to avoid injury and muscle fatigue.
After 4 weeks, the same workouts will restart for another 4 weeks but you should increase your weights.
The Gist of it
This daily exercise plan will help you tone and tighten your muscles to get stronger, be fitter and look amazing. It’s an 8 week plan based on Chelsea Spinos’ plan that I modified with some extra pushes for faster results. Get your workout tracker here to be on your way to a toned body.
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I leave you with a shot of my toned up body from Instagram feed.
This is Grace
Grace from Color & Grace. Based in Troy, Michigan, Grace is a 41 year-old petite woman who loves colours. Born and raised in China, she moved to America for love in 2007. Her day job – teacher. Her dream job – fashion blogger. Make sure to go and check out her blog and leave her a comment on her awesome outfit.
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