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Ks3 Basic 5 day toning workout plan

DAY

EXERCISES
Note: sets can increased from 3-4 for more advanced individuals

REPETITIONS/DURATION
& INTENSITY

MONDAY

Ks-cubed has Certified Personal Trainers available to create personalized exercise programs.  Programs ranging from weight management to Sports Specific can be created or modified. For more information contact us at:

Warm up
Cardio: Aerobics, Run, Bike , Cybex or Treadmill

Abdominal crunches
Lateral Oblique crunches (finish with stretches)

Stretch (between all sets!)
Bicep Curls

Hammerhead Bicep Curls (with a twist)

Triceps pull down

Rear Triceps extension
 (Incline) Bench Press

Chest Fly’s

Stretch

Cool down

3-5 minutes
15-30 minutes

 

2 sets of 30 reps
2 sets of 30 reps

 

10-20 seconds
3 sets of 12 reps (20 lbs)
3 sets of 12 reps (20 lbs)

3 sets of 12 reps (20 lbs)
3 sets of 12 reps (20 lbs)

3 sets of 12 reps

1 minute

3-5 minutes

TUESDAY

Warm up
Cardio: Aerobics, Run, Bike, Treadmill or Cybex

Abdominal crunches
Lateral Oblique crunches (finish with stretches)

 

Leg stretches
Upper body stretches

 

Cool down

3-5 minutes
30-60 minutes
(Interval training)

2 sets of 30 reps
2 sets of 30 reps

 

30 seconds to 1 minute
30 seconds to 1 minute
3-5 minutes

WEDNESDAY

Warm up
Cardio: Aerobics, Run, Bike, Cybex or Treadmill

Abdominal crunches
Lateral Oblique crunches  

Leg stretches

 

Leg press

Leg extension

Reverse Lunges

Cross-over Lunges

 

Ballet Squats

 

Calf raises

 

Leg stretches

Cool down

3-5 minutes
15-30 minutes moderate intensity

2 sets of 30 reps
2 sets of 30 reps

30 seconds to 1 minute

3 sets of 12 reps (80 lbs)
3 sets of 12 reps (50 lbs)
3 sets of 12 reps (20 lbs)
3 sets of 12 reps (without weight)

3 sets of 12 reps (20 lbs)

3 sets of 12 reps (40 lbs)

30 seconds to 1 minute
3-5 minutes

THURSDAY

Warm up
Cardio: Aerobics, Run, Bike or Treadmill

Abdominal crunches
Lateral Oblique crunches (finish with stretches)

 

Leg stretches
Upper body stretches

 

Cool down

3-5 minutes
30-60 minutes
(Fat burning)

2 sets of 30 reps
2 sets of 30 reps

 

30 seconds to 1 minute
30 seconds to 1 minute
3-5 minutes

FRIDAY
{Total Body Toning }

Warm up
Cardio: Aerobic, Run, Cybex, Bike or Treadmill
Leg stretches
Upper Body Stretches

Stability ball crunches with a push-up

Jump Squats with an overhead press

Up downs with overhead medicine ball raise

Walking Lunges with bicep curl and triceps extension

Spiderman push-ups
Frogs (without weight)
Push-ups with a lateral side raise

Ballet Squats with an overhead press

Leg stretches

Cool down

3-5 minutes
15-20 minutes

30 seconds to 1 minute

3 sets of 12 reps

 

3 sets of 12 reps (10 lbs)

3 sets of 12 reps (5-10 lbs)

3 circuits (10 lbs dumbbells)

3 circuits
3 circuits
3 sets of 10 (10 lbs dumbbells)

3 sets of 10 (10 lbs dumbbells)

30 seconds to 1 minute
3-5 minutes

SATURDAY

OFF/ELECTIVE

 

SUNDAY

OFF/ELECTIVE

 
 
Always seek the advice of your physician or other qualified medical provider for all medical problems prior to starting any new exercise program.
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