The Slim & Sleeveless Plan – 4 days per week
With our 4-day Slim & Sleeveless plan you’ll banish your belly and sculpt lean, balanced arms that look great. Bare your arms with confidence!
Monday
| Activity | Sets | Reps | ||
|---|---|---|---|---|
| Cardio 70 - 80 % maximum heart rate | 5 mins | |||
| Squat | 3 | 12 | ||
| Hamstring Curl - Swiss Ball | 3 | 12 | ||
| Cardio 80 - 85% maximum heart rate | 5 minutes | |||
| Dumbbell Chest Press | 3 | 12 | ||
| Dumbbell Row | 3 | 12 | ||
| Cardio 80 - 85% maximum heart rate | 5 minutes | |||
| Dumbbell Curl | 3 | 12 | ||
| Triceps Pushdown | 3 | 12 | ||
| Cardio 70 - 80 % maximum heart rate | 5 minutes | |||
| Seated Dumbbell Press | 15 - 30 seconds | |||
| Crunches | 3 | 15 |
Tuesday
| Activity | Sets | Reps | ||
|---|---|---|---|---|
| Cardio 35-40 minutes | 20 minutes high intensity interval training, 25 minutes steady state cardio @ 70-80% maximum heart rate | 45 minutes |
Wednesday
Rest day
Thursday
| Activity | Sets | Reps | ||
|---|---|---|---|---|
| Cardio: 40-45 minutes | Incorporate intervals - 5 x 5 minutes @ 85-90% maximum heart rate with 2-3 minutes of light activity, such as jogging, cycling or walking, between intervals | 40-45 minutes |
Friday
| Activity | Sets | Reps | ||
|---|---|---|---|---|
| Cardio 70 - 80 % maximum heart rate | 5 minutes | |||
| Adductor Squat | 3 | 12 | ||
| Hamstring Curl - Swiss Ball | 3 | 12 | ||
| Cardio 80 - 85% maximum heart rate | 5 minutes | |||
| Shoulder Press | 3 | 12 | ||
| Lat Pulldown | 3 | 12 | ||
| Cardio 80 - 85% maximum heart rate | 5 minutes | |||
| Dumbbell Curl | 3 | 12 | ||
| Lying Triceps Extension | 3 | 12 | ||
| Cardio 70 - 80 % maximum heart rate | 5 minutes | |||
| Plank | 15 - 30 seconds | |||
| Crunches | 3 | 15 |
Saturday
Rest day
Sunday
Rest day
Instructions
Adductor Squat
With the Swiss ball to your side, rest one leg out to the side, (rest on the inside of your ankle) keeping the leg straight, slowly bend your standing leg, keeping your knee in line with the toes, and up again
Cardio 35-40 minutes
You can use any cardiovascular machine, such as the stepper, bike, elliptical machine or treadmill. You can also swim, jog outdoors, or go for a walk. Make sure to include a 5-10 minute warm-up and cool down at the beginning and end of your workout.
Cardio 70 - 80 % maximum heart rate
You can use any cardiovascular machine, such as the stepper, bike, elliptical machine or treadmill. You can also swim, jog outdoors, or go for a walk. Make sure to include a 5-10 minute warm-up and cool down at the beginning and end of your workout.
Cardio 80 - 85% maximum heart rate
You can use any cardiovascular machine, such as the stepper, bike, elliptical machine or treadmill. You can also swim, jog outdoors, or go for a walk. Make sure to include a 5-10 minute warm-up and cool down at the beginning and end of your workout.
Cardio: 40-45 minutes
You can use any cardiovascular machine, such as the stepper, bike, elliptical machine or treadmill. You can also swim, jog outdoors, or go for a walk. Make sure to include a 5-10 minute warm-up and cool down at the beginning and end of your workout.
Crunches
Lying on the floor with your knees bent, feet flat on the floor and fingers placed on the side of your head. Gently raise your upper back off the floor to perform a crunch. Keeping the lower back on the floor at all times.
Dumbbell Chest Press
Lying on the bench with legs in the seated position, start with the arms extended directly above the head. Bring both arms down, don’t drop your arms too low and push back up again. Keep your abs tight and back straight, not arched
Dumbbell Curl
Standing holding the dumbbells with an underhand grip, keep your elbows close your body, curl the weight up towards the body and back down again.
Dumbbell Row
Stand next to the bench, place one knee onto the bench and one foot on the floor, support your balance with one hand on the bench. Hold a dumbbell in the opposite arm. Keep you back flat, your head level and your elbow tucked in. Lower the dumbbell towards the floor and back up again.
Hamstring Curl - Swiss Ball
Lying on the floor with the stability ball at your feet, rest your heels up on the swiss ball keeping your legs straight. Keep your hips elevated so your lower back is off the floor, roll the ball towards you keeping your heels digging into the ball. Role the ball away from you keeping your abs tight at all times.
Lat Pulldown
Using the lat pulldown machine, sit with your back straight, and a wide grip on the bar. Keep your chest up and don't lean back when your pulling the bar down.
Lying Triceps Extension
Lying on the bench holding the bar above the chest, keep your upper arms still lower the bar slowly towards your forehead keeping your elbows pointing towards the ceiling and wrists firm. Return the bar back to starting position and repeat.
Plank
Lying face down on the floor with forearms and hands flat on the floor. Slowly lift the stomach off the floor, keeping the back flat, eyes looking at the floor and the abs in tight. Hold this position for 30-60sec then relax.
Seated Dumbbell Press
Sitting on the bench, keep your back straight against the back rest and keep your neck relaxed. Holding the dumbbells with knuckles facing the ceiling, extend both arms straight up above your head and back down.
Shoulder Press
Sitting upright holding your dumbbells, directly above your head, arm fully extended, come down leading with the elbow and back up again
Squat
Stand up straight with bar parallel behind you head, as you come down, make sure your bodyweight Is in the heels and your toes and knees remain forward at all times
Triceps Pushdown
Stand facing the triceps push down machine, knees slightly bent, hold the bar just over shoulder width apart. Starting with your elbows at a 90 degree angle push the bar down until your arms are at full extension and return the bar to elbow height. Keep your elbows attached to the side of your body.
